Category Archives: wellness

Healthy Summer Snacking

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by Malindi Taylor

With berries, fruit, and vegetables being abundant this time of year they are perfect, not only for main meals, but adding them into snacks is a great way of introducing more of them into your daily life.

Vanilla Cherry Yogurt:

Have a sweet tooth? Pit a few dark cherries into a bit of vanilla yogurt and you have an almost dessert like midday tasty snack. I add a bit of Chia and Hemp seeds for a bit more texture and fiber. Some people do not know how to pit a cherry. I say the best way is to half the cherry, leaving the pit on one side, and then using the tip of your knife pop the seed out. This snack is great for post-work out, if you are feeling sore, because cherries reduced muscle inflammation. In fact some marathon runners even drink cherry juice to reduce their soreness after a big run.

Cucumber Goat Cheese Sandwich:

This is an easy and light open-faced sandwich that is great with a cup of tea and easy to make for guests. Mix a bit of goat cheese into some cream cheese along with a little salt and pepper, you can even add a bit of fresh lemon juice if it is to sweet for your liking. Then spread that onto a bit of your favorite bread, which you can toast prior if you want it a bit more crunchy. Slice up a cucumber as thin as you can and layer them on top of your spread. Cucumbers are fantastic source of vitamin B and are great for rehydrating. On a hot summer day, slicing up a cucumber and tossing it in your sandwich, salad, or even in your water can keep you as cool as…well as a cucumber.

Adding berries to your cereal is a quick way of sneaking vitamins into your breakfast. Blueberries are full of antioxidants that can improve your memory, make your heart happy, and last a long time in the freezer without losing their health benefits. Continue to find places where you can add a little bit of health into your summer snacking and you’ll find yourself with more energy to go do all the fun things there are to do in while the weather is nice.

5 Great Tips for Grocery Shopping

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by Simran Cheema

Living in suite-style residence calls for grocery shopping. It is not only a daunting task but also very demanding when it comes to expenses. When shopping for groceries, one has to keep in mind about healthy food items that they SHOULD pick up, guilty pleasures that they WANT to pick up and the $$ in the pocket which will restrain them from picking everything up that is in the “SHOULD” and “WANT” list. So I am presenting to you a guide which comprises of just 5 points. But if followed, these 5 points will be very helpful in managing your budget and groceries.
1. Pick a timeline: It is very important that you decide as to for how long you are purchasing the groceries for at a given time. Some people like to purchase groceries for 2 weeks and some go for 1 month. This will give you an idea of how much food you should pick up and save you from the hassle of going to the store too often. Additionally, it helps to avoid buying either too much or too less food. If there is something left from the past weeks, make a note of that and avoid picking it up from the store when you go in the next time.
2. Make a list: This sounds very boring but it is an essential element of efficient grocery shopping. A lot of people prefer to pick groceries as they see them at the store. Due to this, they tend to pick up more stuff than what they need. Having a list allows you to grab products you need and avoiding the unnecessary purchase of products you do not need. I prefer to have a small pad in my kitchen, preferably on my refrigerator door, and write items I need on it as soon as they come to my mind. This way, you will also not forget things that you absolutely need.
3. Avoid guilty pleasures: Often unnecessary items make a bulk of our grocery shopping. Avoid such items by not including them on the grocery list. It gets very tempting to pick up chocolate bars or gum at the checkout. If you do look at them, start humming a tune in your mind or think about something important that you need to go home and do. This will help you get your mind off of these items. And trust me, IT REALLY WORKS!
4. Choose a good store: As a student at UBC, we are very lucky to have some very good and cheap grocery stores around campus. I prefer No Frills personally because it is very close to campus (15 minutes of bus ride). The University Village as a produce store which is super cost effective. If you’re someone who liked to shop at Save-On Foods in the Wesbrook Village, then get their Save-On More card. It helps you gain points and also save money every time you buy something.
5. Pile up items on sale: A lot of times you’ll see cans and other items on sale. It is a good idea to pile up those items for later times because the sale might not last for too long. These items do not expire for a really long time. Same applies to items like cleaning supplies, soap, etc. However, it is important to purchase only such items that are needed. Do not stock pile things that are on sale but not necessarily needed by you.
So next time you go for grocery shopping, make sure you follow the above mentioned points for an efficient and cost-effective grocery shopping.
Happy Grocery Shopping!!

Healthy Study Snacks

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One common issue that students face at university is managing appropriate eating and snacking patterns. With a busy schedule, it can be difficult to fit in time to grab a full meal, but leaving long gaps between meals can leave you feeling low in energy and unable to focus. If this sounds like you, read on to find tips about how snacking can help you feel and live better! 

 

How much is enough?

  • This will vary person to person, so listen to your body. I like to stop snacking when I’m no longer hungry but I’m not yet full.

Will late night snacking make me gain weight?

  • Eating at any time of the day or night can lead to weight gain. Any excessive food energy will be stored in your body, which may lead to weight gain.
  • If you tend to get hungry at night, consider eating dinner later, or check out one of the healthy snack options below.

How to choose a good snack

  • A good snack should contain 2 of the food groups in Canada’s Food Guide:         
    • Vegetables and fruits (ex: grapes, baby carrots, cucumber, orange, bell pepper, or berries)
    • Grains (ex: whole grain crackers, oatmeal, cereal, or toast)
    • Meat and alternatives (ex: hummus, nut butter, bean dip, nuts, or canned fish)
    • Dairy and alternatives (ex: low-fat cheese, 2% milk, soy milk, or yogurt)

Snacking on the go

  • Pack snacks the night before and remember to bring them with you.
  • A small, leak-proof container and Ziploc bags can be helpful for carrying snacks.
  •  When choosing a pre-packaged snack, go for options that are higher in protein and fibre. Both of these nutrients will help keep you fuller for longer.

Planned Happenstance – Embracing the Opportunities That Come Your Way

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In today’s society, many students are told to “follow your heart” or to “do what you love and the rest will follow”. However, these words can seem empty and vague for those who know how competitive the job market can be, especially as an increasing number of students are emerging with university degrees all over the world. When going through the motions of life, there is often a tendency to think that in order to achieve success, students need to move forward in a logical, linear direction. But what exactly is the “correct” decision to achieve success? What happens when your “game plan”, the plan you have worked towards your whole life, is no longer an option? What happens when a problem or life-changing situation occurs to you or the people around you, and your plans need to be drastically altered? Indeed, it can be quite devastating to find yourself feeling panicky and lost when you have calculated out your life to the tiniest detail, only to have those plans derailed.

Moreover, in a world with thousands of job possibilities and schooling opportunities, students are often pressed for time. With the engrained notions that “you should finish school as soon as possible” in addition to “keep going to school until you figure it out”, it can again, be stressful to think about life passions and “doing what you love”, when students are pressured to choose something right away. As a result, many students end up concentrating on one field, and often, this choice occurs more out of necessity, rather than through a student’s enjoyment or genuine interest of the field. While in a whirlwind of lectures, papers, research, volunteer, work, family, friends, and having a social life, sometimes it can be a struggle to find out what your true passion even is because of the daily grind of everyday demands.

With all of the above in mind, how can students become successful, happy, and find a career path in something that they enjoy? According to Mitchell, Levin, and Krumboltz (1999), the answer is Planned Happenstance. This theory emphasizes upon the role of chance, and taking advantage of unplanned opportunities that come along. This theory suggests that “by engaging in effective behaviors, students can turn chance events into productive opportunities by developing skills in areas like curiosity, persistence, flexibility, optimism, and risk taking.”

Here are some tips from UCalgary (which is mixed in with some tips of my own) for using planned happenstance to your advantage:

1. Explore things that you are curious about: hobbies, occupations, school subjects. Try a new activity, or look up that occupation that you are interested in, check out volunteer opportunities, attend a presentation on a topic that interests you, or take a course in an area new to you, either for credit or for fun! Increasing your exposure to more things will increase the likelihood of discovering exciting opportunities.

2. Be open-minded and flexible to new experiences: Don’t let fear of failure, indecision, or a bad first impression throw you off from exploring opportunities, both big and small. Perhaps you will find one or two experiences to be very enjoyable, and these experiences will lead to something in your future. Of course, the opposite can also happen, where the opportunities that come our way don’t match our perceived “ideal”. In that case, great! Now you know that at least you have tried it, and probably won’t do it again in the future. It’s all about the experience.

4) Be optimistic: assume good things may result from accepting unexpected invitations, attending networking events, and trying new activities. You might meet new people with common interests through work and volunteer, and make some great connections by being open to the different types of people and places you will go.

5) Take risks and get involved: It’s not always comfortable to contact people to ask them about the work they do, or to apply to a job, or to travel to somewhere new, or attend a networking event where you may meet important people. They pay off (meeting someone who can help you with your career planning, being offered a job, experiencing the adjustments of traveling and discovering more about yourself as you do, and learning about your career options), however, is worth it!

6. Accept failure as success: Sometimes situations or risks you take will not work out in the end. And that’s okay. It can be due to bad timing, luck, lack of experience, or perhaps it was not the right fit for you. Just remember that every experience is a learning experience, and that you have grown and uncovered more about yourself and your preferences because of it. If you think of things in this light, then you will not regret anything that you have done.

Lastly, remember that YOU are the one who is responsible for yourself, so something to think about as you venture through your university years is getting out of your comfort zone and taking initiative in bettering yourself. If you are constantly working to discover new things, you are also on your way to discovering yourself and what the world can offer to you.

Mitchell, K., Levin, A. & Krumboltz, J. (1999). Planned happenstance: Constructing unexpected career opportunities. Journal of Counseling and Development, 77, 115–124.
Planned Happenstance. UCalgary, n.d. Web. 04 Mar. 2014.

by Eva Chan

Upcoming self-defense class at UBC

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Following last semester’s on-campus attacks, ensuring student safety is more crucial than ever.
Join Hillel at UBC for weekly Monday krav maga sessions starting February 3rd, 5-6pm, running until the end of the semester. Led by Jonathan Fader, an expert krav maga instructor and the founder of Urban Tactics Krav Maga, these sessions are with the collaboration of Israel On Campus and the UBC Sexual Assault Support Centre. Students of all levels are welcome!

To reserve your spot, follow the link to: https://docs.google.com/spreadsheet/ccc?key=0Aghub-TERrTWdGhrMkIwS2FFS2FUTDc1dnBjSVh4bFE&usp=sharing#gid=0

$5/session, or sign up for 4 sessions and pay only $4/session. Bottles, pens, and more freebies for the earlybirds!

Dealing with Mondays

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Ever dreaded waking up on a Monday for an 8am class, reaching Starbucks or Tim Horton’s and the line seems never ending, so you leave for class without a hot beverage? Well dread no more! These five easy tips for making your Mondays brighter will allow you to enjoy a better start to the week.

Tip #1: Get a travel mug and prepare your first hot beverage for the day at home. A tea bag, instant coffee, or my personal favourite warm chocolate milk can help you skip the morning rush and then you can get your usual drink after your first class.

Tip #2: Prepare your favourite lunch the night before; this way you have something delightful to look forward to for the afternoon and make sure it’s nutritious an filling to replenish your energy levels. You could even spoil yourself a little by treating yourself to a cookie – I personally love a good lemon bar on a Monday.

Tip #3: Organize your backpack with your books and notes on Sunday. It prevents you from scrambling around early in the morning, wishing you had your mom around to do these things for you.

Tip #4: Pick a really great TV show or movie that you can treat yourself to at the end of the night just before bed. This will keep you at full throttle for the day in excitement of that great relaxing hour – it may help you have some pretty creative dreams.

Tip #5: Smile. A great day starts with the right attitude – so when you wake up, just smile and if you see someone without a smile, give them one of yours! You never know the impact you’ll have on a stranger by just flashing your pearly whites.

Hope all you grumpy cats now have fabulous Mondays!

 by Sanaah Dodhia

The Anti-Violence Ally Program

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The AMS Sexual Assault Support Centre (SASC) hosts 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 for all people.

The next training will be on February 7th at 10am. If you would like to register please email sasc@ams.ubc.ca

Making the Most of 24/7

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Ever feel like even if you added an extra Saturday, cut out Mondays, and bumped up your available hours for sleep up to 14, you still would feel like you didn’t have time for yourself? I know I do, more weeks than I’d like. Getting the most of your time may take some adjustments; here are some tips on where to start!

Stop spending so much time on social media

I know this is my greatest time-sucker. Some of my friends deactivate their accounts during exam time. Others disconnect Internet during work periods. A trick I use is to allow myself 5 minutes of social media time for every 20 of studying. Experiment with what works for you, and remember, it will still be there when you’re done your midterm!

Know yourself

Do you work or study best in complete silence, but really want to blast some Queen B? Are you still tired even after 8 hours of sleep? Okay, maybe these questions are just to myself. Either way, knowing what works and what slows work for you is essential to success. This may mean you have to do some experimenting. Try studying with music, in silence, in the library, in your room, in the kitchen etc. once you’ve found a favorite space, you can get in your zone and study effectively.

Be okay with saying “no”

Often when we feel that others are depending on us, we will stretch ourselves thin to help them out, even when we’re already busy and stressed. Out of fear that we will let people down, we knowingly take on more than we can handle. Doing this often increases your stress, which no one needs more of! A way to politely let someone know you’re too busy might be: “I have already committed to a lot this week; is there anything I can do to help out next week? I want to make sure I have the time to do my best”. Don’t be scared to say “another time”!

Don’t slack on sleep

Sleep is more important than we give it credit for sometimes. University students need at least 6 hours of sleep a night, and for many 8 or 9 is necessary to feel fully rested. While all-nighters are tempting, and okay every so often,

Napping is okay!

I never napped until I came to university, and now I don’t know what I’d do without them! A quick 20-minute nap revitalizes your mind and refreshes you so you can get back to work. Try to limit your naps to 40 minutes or less though, because past that point your brain slips into the second stage of sleep, making it harder to get up and leaving you feeling possibly more tired than you did before!

Stay on top of your health

What you put into your body has a huge affect on how you feel. Try to balance your meals, including something from each food group in each meal. Often, exercise time is one of the first things that get cut when we feel pressed for time. However, a workout doesn’t have to take a long time! Even a half-hour run will make a difference in your day. It’s easier to use your brain when your body feels good too!

By Gabe Ricci