As university students, it’s not uncommon to go to sleep late knowing you have to wake up early the next morning. Facing academic and social pressures, it can be difficult to get sufficient quality sleep. Contributing to this is a culture of “bragging” about how little sleep one got the night before. However, research shows that a lack of sleep impacts our ability to learn information, perform fine motor functions, and fight off new infections. Not to mention, it contributes to feelings of fatigue, which can leave you feeling drained. Keeping in mind the importance of sleep, let’s explore how to get the best sleep possible.

• Get to sleep before midnight

Getting sleep early promotes deep rest. Effective time management skills can help with accomplishing your daily tasks before bed. Prioritize important items by putting them on the top of your to-do list and bask in the glorious feeling of accomplishment when you cross them off.

• Avoid alcohol and caffeine

Alcohol may help you fall asleep faster, but the quality of sleep is worsened. To avoid the negative effects of caffeine on sleep, it is best of stop by mid-afternoon.

• Sleep by association

Keeping books, computers, and food away from the bed can strengthen the association between bed and sleep. Similarly, you can try a pre-sleep ritual to signal bedtime. This can include: drinking a cup of warm non-caffeinated tea, doing a crossword, or even brushing your teeth.

If you find yourself living a semi-nocturnal lifestyle and wanting to readjust your daily rhythm, it’s best to do so in small increments of 15-30 minutes over a week or two. This will prevent extreme tiredness during the adjustment period.

Medical conditions such as depression (or other mental illnesses) and sleep apnea can severely impact sleep. If you suspect this is the case, visit a healthcare professional to treat the underlying cause.

To find out how you can improve your sleep habits, drop by the UBC Wellness Centre at Irving room 183.

UBC Orientations is currently recruiting squad leaders who will be responsible for the coordination and delivery of integrated orientation and transition programming for our incoming class of first year students.

In an effort to align student leadership opportunities across Imagine UBC and Jump Start, we are recruiting squad leaders for both programs.

The squad leader positions for both Imagine UBC and Jump Start have many similarities. Responsibilities of the position include:

• Building and supporting an engaged community of leaders through in person, group and online connections.
• Providing logistical support for the planning and delivery of the first year experience, including leader recruitment, selection and training.
• Supporting transition program planning for new to UBC students.
• Being a positive role model and representative of UBC.

The skills and experiences students gain through the squad leader role include: awareness of the needs of students in transition, facilitation, written and verbal communication, time management, organization, active listening, problem solving, and experience working with diverse teams.

Students are invited to choose the program they apply for based on the time they can commit to the role and whether or not they’re especially interested in working with international and Aboriginal students.

While the recruitment committees will be selecting for the specific roles, students who apply to be a squad leader for one of the programs will automatically be considered for all positions with orientation programming that they are qualified for.

Application deadlines

• Students interested in working with Imagine UBC are invited to apply by November 10.
• Students interested in being a Squad Leader for Jump Start have until November 20 to apply.

Please feel free to contact Jasmine Khungorey jasmine.khungorey@ubc.ca with any further questions you may have about the positions.

Check out this UBC FYI blog post for more information!

 In this blog, you’ll find some unique and easy recipes for everybody! These include peanut butter banana split sandwiches and beef-broccoli stir fries.

APPETIZERS:

1)  Chocolate Bruschetta

(yields 10)

-10 thinly sliced French Bread slices

-bittersweet Baker’s chocolate (or nutella…)

-1/4 teaspoon coarse sea salt

-optional grated orange rind

How To: Preheat your broiler while sprinkling each slice with about 1.5 tablespoons of chocolate. Then, broil for 5 minutes, sprinkle with sea salt and garnish with orange rind. Serve warm!

2)  Guacamole

(yields 4 servings)

-1.5 tablespoons of coarsely chopped red onion

-1 tablespoon of lime juice

-1/8 teaspoon salt

-1 garlic clove

-1/2 jalapeno pepper

-1 avocado

-2 tablespoons of cilantro leaves

How To: place your red onions, lime juice, salt, garlic, and jalapeno in a food processor or blender. Pulse 5 times, or until finely chopped. Add the avocado and mix by hand with a fork if like chunks, or in the blender for smooth guacamole. Sprinkle with cilantro and serve with nachos.

SANDWICHES:

1) Mashed Chickpea Pitas (vegetarian & healthy)

(yields 4)

-2 minced garlic cloves

-6 tablespoons of plain fat-free Greek yogurt

-2 tablespoons of low-fat mayo

-1 tablespoon of lime juice

-1/2 tablespoon of salt

-1 can of chickpeas

-1/2 cup of diced cucumber

-1 tablespoon of chopped fresh dill

-1shredded carrot

-2 pitas cut in half

-4 lettuce leaves

How To: Mash the garlic cloves, 5 tablespoons of yogurt, mayo, lime juice, salt, and chickpeas in a bowl with a fork. Now, stir in the cucumber and dill. Then, stir the remaining yogurt in with the carrots in a separate bowl until the carrots are well-coated. Heat up the pitas in a toaster oven, then line each pita with a lettuce leaf. Fill it with 1/2 a cup of the chickpea mixture and 2 tablespoons of the carrot mixture.

2)  Grilled Peanut Butter and Banana split Sandwich

-2 slices of bread

-1 teaspoon of softened butter

-1 tablespoon of your favourite peanut butter

-2 teaspoons of honey

-1/2 teaspoon of semisweet chocolate chips

-1 thinly sliced large strawberry

-1/2 a small banana cut lengthwise into 3 slices

-1 optional tablespoon of pineapple jam

How To: Spread one side of each bread slice with butter. Combine the PB and honey, then spread over the plain side of one bread slice- sprinkle with chocolate chips. Top evenly with strawberry and banana slices. Spread the pineapple jam (optional) over the plain side of the other bread slice. Carefully put the two slices together. Heat a skillet over medium heat on your stove. add the sandwich and cook for around 2 minutes on each side until lightly browned.

3)  Cheesy Chicken and Pepper Sandwich

(yeilds 4)

-8 slices of bread

-1 pound of chicken tenders

-1/2 teaspoon dried oregano

-1/4 teaspoon salt

-1/4 teaspoon black pepper

-1 large sliced yellow bell-pepper

-1/2 cup marinara sauce

-2 ounces of mozzarella shredded cheese

How To: Preheat your broiler and lightly toast your bread. Sprinkle chicken tenders with oregano, salt, and pepper and cook on a skillet over the stove. Add bell pepper to the pan and cook for 2 minutes before stirring in the marinara sauce. Heat the mixture for another 30 seconds then divide the mixture evenly between the 4 sandwiches. Top them evenly with cheese and broil the bread slice with the mixture and cheese until the cheese melts. Place the top slice on the sandwich.

DINNER:

1)  Shrimp Pad Thai

(serves 5)

-8 ounces uncooked spaghetti

-1/4 cup teriyaki sauce

-2 tablespoons hot water

-3 tablespoon creamy peanut butter

-1/4 teaspoon Sriracha hot sauce

-2 teaspoons dark sesame oil

-1 teaspoon minced garlic

-1 pound shrimp

-4 cups snow peas

-1/3 cup chopped cilantro

-5 lime wedges

How To: Cook pasta and drain. Combine the teriyaki sauce, hot water, peanut butter, and Sriracha. Heat the sesame oil in a skillet over medium-high heat and saute the shrimp for 2 minutes or until almost cooked. Add in the teriyaki sauce mixture and cook for another 2 minutes until the sauce thickens. Add the pasta and snow peas, cook for 2 minutes. Sprinkle with cilantro and peanuts, then serve with lime wedges.

2)  Beef-Broccoli Stir Fry

(serves 4)

-7 ounces of rice

-2 tablespoons of soy sauce

-1teaspoon sugar

-1 pound pre-sliced stir fry beef

-1/2 cup beef broth

-1 tablespoon cornstarch

-1 tablespoon hoisin sauce

-1 teaspoon Sriracha hot sauce

-2 tablespoons canola oil

-1 tablespoon bottled ground ginger

-2 tablespoons minced garlic

-4 cups chopped broccoli

-1/3 cup sliced green onions

How To: Cook rice. Combine 1 tablespoon soy sauce, sugar and beef. In another bowl, combine the other tablespoon of soy sauce, broth, cornstarch, hoisin, and Sriracha. Heat 1 tablespoon of oil on a skillet over medium-high heat. Add the beef mixture and saute for 3 minutes. Remove the beef from the pan and add the remaining oil to the pan. Now cook the ginger and garlic for 30 seconds while stirring. Add the broccoli and 1/4 cup water, cook for 1 minute. Add the onions, cook for 1 minute while stirring. Add the broth mixture and beef mixture and cook for 2 minutes or until beef is thoroughly heated and sauce is slightly thick. Serve the beef mixture over rice.

 by Shazia Damji

            Whether this is your first year at UBC or your fifth you deserve to have the best year of your life. You deserve to learn new things, have new adventures and make memories in the moment. Laugh until you cry, mess up horribly, don’t let others govern how you live your life and most importantly BE YOURSELF. Here’s how to get there:

1)      Stop Settling. It’s easy to get stuck, to fall into a routine and never break free. University shouldn’t be about routine, it should be the time in your life where you verge from the norm, try new things and create new and interesting paths on which to travel. At UBC you are surrounded by hundreds of clubs, dozens of sports leagues, thousands of classes, and an infinite amount of people with unique stories, experiences and histories. Don’t allow yourself to settle for just going to school. UBC is home to countless ways to get involved, ways to leave your comfort zone and ways in which you can design your own unique paths.

2)      Say No. It’s very easy to get overwhelmed, especially in university. There are times when we say ‘yes’ to too many things and as a result have no time for ourselves. There’s a saying that university consists of three things: school, sleep and a social life, you can only do two of them well at any one time. Sometimes it’s necessary to say ‘no’. Don’t feel guilty about taking a night to hang out in your pajamas and watch movies rather than going out with friends. Know your limits and don’t let yourself get to your breaking point. Saying ‘no’ is tough, but ultimately it’s an essential word to avoid exhaustion.

3)      Don’t Think Long Term. Every day is full of little challenges. We don’t live in a perfect world and things are not always going to go our way. Although having long-term goals are great they force you onto a conveyer belt. When you set your mind on something that is still five years away you set your life onto a five-year plan. Five years down the road how do you know that that goal is still going to be what you want? What if you’ve just wasted five years striving for something that no longer compliments who you are? Instead make small term goals and celebrate every time you complete one of them. Eat breakfast every day for a month, learn to run 5 km, study for an hour every night. Being able to have small victories allows you to appreciate those moments of accomplishments, and they will help you learn where your passions are. All of your little successes will eventually build up and take you to exactly where you need to be.

4)      Allow Yourself to Fail. It’s okay to make mistakes. It’s okay to not be able to do everything exactly the way you were expecting. It’s okay to not be perfect. Being able to recognize defeat and accept failure is an easy thing to do, it’s what comes next that is difficult. Getting up and trying again, asking for a second chance, starting from the beginning, those are the things that are truly challenging. It takes courage to keep on going even after you’ve failed. Failure is part of life, it’s nothing to be ashamed of, it’s what makes us human, and we learn the most about ourselves from how we deal with defeat. It’s okay to allow yourself to fail; it’s not okay to allow yourself to give up. So keep trying, be tenacious, fight for what you want and don’t ever stop believing that your can accomplish whatever you put your mind to.

5)      Be Scared. Eleanor Roosevelt once said you should do one thing every day that scares you. Some of our greatest achievements can come from accomplishing something that absolutely terrifies you. Whether it’s bungee jumping, learning to dance or saying “I love you”, our fears should not hold us back. The most memorable moments come from looking back on those moments of fear that we were able to overcome. So take time this year to figure out what you’re scared of, allow the fear to wash over you and then do it anyways, the view from the finish line is worth it. 

 by Kaitlin Flemons

It’s funny that I’m giving relationship advice on the internet. Partly because I don’t consider myself an expert in romance, but mostly because every couple is different and there is no one correct way to do things. All I can really share is my own experience, so here we go!

I went on exchange last year and had a great time, while staying in a long-distance relationship.

The night before I left, I had a small panic attack when I realized I had NO CLUE how to do long-distance, so I sought help from one of my friends, who is now in year four of a long-distance relationship with his girlfriend in Guelph, Ontario. He told me some valuable things that I will now share with you.

1. COMMUNICATION. Sounds like a no-brainer, but putting in effort to communicating effectively will make your life a lot easier. Carefully choose words to communicate your own feelings, as well as any concerns you may have. A relationship where both parties are open and communicative fosters trust, which will give you less stress and a lot more fun and relaxed relationship.
2. LOWER YOUR STANDARDS. You can still have a lot of fun, but the relationship aspect of your life probably won’t be as good as living in the same place. You love them! Of course it’s nicer when you get to see them every day. The good news is: it might be worth it. Once you move past trying to recreate the intimacy of being in the same place, it can be really valuable to have a support system at home that will love you from afar and hear your stories, and understand what you’re talking about when you get back.
3. YOU CAN’T BE A BIG PART OF EACH OTHER’S LIVES, and you need to be ok with this. When you live in the same place, you know pretty much everything about what the other person has on their plate. You know their friends, you know what they’re currently exited about, you know what’s stressing them out. When you don’t see them in person, you miss out on most of this. Skype is great but there is no way you can remember everything that’s happening for you or fully convey your mood, and to tell every minute detail would be a boring anyways. If you can accept that your partner can be a small, very nice part of your life, without coming into every aspect of it, it will make room for friends and events in the same place as you, and be way more fun.
4. YOU MIGHT OVERREACT, but that doesn’t mean you have to over-respond. Little things can turn into big things when you don’t know the full story, and some detail could make you angry, jealous, worried, feel neglected, etc. If it isn’t something that obviously needs to be dealt with right away, give it 24 hours to settle in and for you to calm down. Approaching your partner with a plan for what you need to say, what the problem is, and how you want to solve it is much more productive than a sudden skype session with you in a jealous rage because they commented on someone else’s facebook profile picture instead of responding to your 15 paragraph message. Odds are you’ll realize it was silly anyways and move on.
5. YOU MIGHT BE WRONG, SO KEEP AN OPEN MIND. This one is a great life and relationship skill in general, and works in a lot of ways for when there’s distance involved. The stereotype of long-distance relationships is that they don’t work, but in my experience they often do! Be open to both possibilities, and keep expectations realistic. Being apart can also change the dynamic of a relationship, so anticipating some bumps and surprises for both while you’re apart and when you’re reunited can make it easier.
6. IT CAN’T LAST FOREVER. A relationship is like a savings account. You can put all you want in there when you’re together, and the more awesome stuff you do together, great things you discover about each other, and good feels you share in each other’s company, the longer that account can last. The thing is, once you live apart you can no longer add anything to that account. It can last for a long time, but no relationship-account can last forever. Eventually you need to be together to start investing again.

There you have it. Best of luck in your romantic and travelling endeavors!

 by Britta Antonsen

“I’m gonna pop some tags, only got 20 dollars in my pocket…”

Have you ever heard of the saying “one man’s trash is another man’s treasure”? Well, after my friend took me thrifting for the very first time last year, I can now fully understand and appreciate this quote. For those who have no idea what thrifting is, it is essentially searching for and buying inexpensive and unconventional items from vintage, consignment or second-hand stores. After making my first thrift-store purchase (an H&M animal print dress for only $2.00!), I’ve become hooked! Some of my favourite pieces of clothing in my closet have come from thrift stores. Even with a job, I can honestly say that I love to thrift, and definitely recommend it as a fun and fulfilling way to create a unique and fashionable wardrobe for cheap!

If you are new to thrifting, or are an experienced thrifter looking for another fellow thrifter’s perspective, here are a few tips and tricks that I go by:

1)    Keep an open mind

Face it, clothes at thrift stores and vintage shops are going to be old and sometimes not in the best of conditions (random stains, rips, holes, interesting smells, etc.) I remember cringing when searching through the racks at Value Village, thinking “Am I actually even going to find anything decent here?” But if you maintain a positive outlook and just aim to have fun, you never know just what you might find.

2)    Dig, dig, dig!

When thrifting, look through ALL of the sections in the store. That includes childrens’ wear, menswear if you are a girl, or the women’s department if you are a boy. Browse through the jewelry section, check out the shoes, and definitely look through the sales section if you see one. Something that I like to do is look through the “rejects” pile in the change rooms; they are basically the items that are left behind on the rack by people who have already tried them on. My logic here is that if someone put the item here, they must have liked it enough to try it at one point. Last month, someone left behind a pair of high waisted light blue denim shorts that they didn’t want, but after going through the rejects pile and trying them on, I fell in love with them. So don’t hesitate to look anywhere and everywhere!

3)    Try on everything, and take your time

Seriously. If something even remotely catches your eye or looks good to you, put it in your basket! You never know if something is going to look amazing or atrocious on you until you’re actually wearing it. Take your time when trying on different clothes or picking out specific accessories and items, because although most of these pieces are cheap, it is easy to get carried away with buying a pile of items that you might not actually wear much in the future. The key is to pick out a few key pieces that you genuinely like, and to go for quality over quantity. Sometimes, you might not even end up with anything and that’s okay!

4)    Shop at different places

Going to new stores and shops to go thrifting is refreshing because every store has something special to offer. Often, there are different types of styles, brands and trends available depending on the places you go to. Shops like The Salvation Army, Value Village, The Front and Company, and Army Navy are great places to explore for inexpensive clothing, home décor items, and accessories. Going to different areas of the city can also help you in your search for that amazing, one of a kind item. Main Street, downtown Vancouver, and West 4^th are some places to start.

 Good luck and happy thrifting!

by Eva Chan

The AMS Sexual Assault Support Centre (SASC) offers The Anti-Violence Ally Program: an educational opportunity, informing people about the facts about sexual assault, as well as getting more people involved in conversations about this issue.  The opportunity aims to foster a welcoming, inclusive atmosphere on campus for all people. 

What does the training include?

• An opportunity to learn more about sexual assault, the Canadian legal system, consent, resources, and basic support skills through an informative, fun, and interactive workshop.
• A certificate that recognizes your participation.
• A button and poster to display, should you decide to become an Anti-Violence Ally.
• A free package of information so you can continue to learn at your own pace.

How do I get involved?

• Anyone at UBC can choose to become an Anti-Violence Ally.
• Attend a one-time, 2.5-hour training session facilitated by the staff of the SASC.
• Display your button and poster, should you decide to become an Anti-Violence Ally.

How do I get register?

The next Anti- Violence Ally training takes place on Wednesday October 23^rd from 1.30pm-4pm. Alternatively The SASC staff can come to your space and facilitate the training anytime. The SASC also offers various workshops tailored to your groups needs.

• Find more information at www.gotconsent.ca
• E-mail sascprog@ams.ubc.ca with the date/time of the training(s) you would like to attend.

The rain is here and soon the leaves will begin to turn lovely shades of yellow and red, but that also means the sun is leaving us for a while. It is generally hard to think of things to do when it’s a little bit sad outside because we tend to just go to movies, the mall or sit at home and eat. Though those are still lovely, there are some things you can do around UBC and Vancouver instead.

1. VanDusen Botanical Gardens – one of the nicest places to view the changing colours of the leaves!

2. Vancouver Art Gallery – time to get cultured if you haven’t already visited!

3. Vancouver International Film Festival – this happens in the beginning of October showing films featuring 80 different countries. Perfect if you’ve always wanted to travel!

4. Fright Nights at the PNE – this is a fun, but spooky activity to do for Halloween!

5. Chan Centre – go see an enchanting musical performance!

6. Canucks Games – always a great study break!

7. Museum of Anthropology – it’s free with a student card!

8. Chan Centre – go see an enchanting musical performance!

9. Flyovercanada – a way to get acquainted with Canada with videos and a flying ride from coast to coast!

10. Science World – go enjoy Science and acting like a kid again!

Despite the darker skies and colder weather, there is still a lot to do 🙂

As university students we are all faced with stress and anxiety. Sometimes this stress keeps us from getting the sleep we need to be productive. Here are some tips aimed at combating insomnia, in order to keep you at your best:

1)      Find a way to relax and calm your body before going to bed. This may include listening to soft audio, having a warm bath, deep breathing, or meditation.

2)      Avoid caffeine, tobacco, and alcohol. These substances cause your body to become stimulated, making it harder for your body to relax and fall asleep.

3)      Add more exercise and activity to your day. Make sure the physical activity is completed a couple of hours before bedtime.  This way your body is able to settle down before you try to get to sleep.

4)      Implement a strict sleep schedule. Don’t deviate from this schedule on weekends or days off work. By having a sleep schedule you will train your body when to go to sleep, and when to be awake.

5)      Move your alarm clock out of sight. As you watch the minutes go by, your stress is going to further arouse your body. This will make it even harder to fall asleep.

6)      Only use your bed to sleep. This will allow your body to realize that the bed is only for sleeping not for watching TV or using your mind in other ways.

7)      Don’t nap. If you nap during the day your less likely to be tired at night and therefore more likely to continue struggling with insomnia.

8)      Avoiding stimulating activities such as watching TV and reading directly before bed. Stimulating activities wake up your mind, therefore, making it harder to fall asleep.

9)      If all else fails see a doctor. It’s possible that a sleep disorder or another problem that requires medical attention is keeping you up at night.

You could also try writing a blog post on insomnia because I’m starting to get really drowsy.

Good luck and Good night!