Crescent Beach is located in South Surrey right near White Rock, and for our family is a relaxing, low-key alternative to the hustle and bustle of nearby White Rock Beach in the summer.  It’s a great place for playing on the beach, swimming, kite flying, and looking for clams and crabs.  It’s also a great place for fish and chips.  There’s a pleasant gravel path that runs parallel to the beach in front of all the quaint beach-front cottages. 

There are a variety of trails through the park that take you past old growth Western Red Cedar and Douglas Fir trees. The trails are all fairly easy with only a few having a short hill to ascend or descend. Take a look at the park map at the trailhead and plan your route so that you do a circle through the park and end at the lighthouse.

For those who just want a short walk down towards the lighthouse, follow the wide trail for about 10 minutes. To the right of the picnic tables, a path leads up onto a rocky outcrop giving a view of the lighthouse just over the tree line.

Another picturesque location is at Starboat Cove. It’s a short 15-minute walk east from the lighthouse where there is a sign for a steep path that takes you down to the beach area. At low tide, this is the perfect area to have a picnic and enjoy the view that extends from the Lions Gate Bridge to the University of British Columbia to Vancouver Island on a clear day.

Head down to English Bay or one of the surrounding beaches to enjoy these spectacular firework shows.

2013 Schedule:

Saturday July 27th

Wednesday July 31st

Saturday August 3rd

The Grouse Grind® is a 2.9-kilometre trail up the face of Grouse Mountain, commonly referred to as “Mother Nature’s Stairmaster.” This trail is very challenging.

Hikers were first recorded on Grouse Mountain in 1894 when a hunting party shot a blue grouse bird and named the mountain in the bird’s honour. It wasn’t until the 1920’s and early 30’s, however, that Grouse Mountain saw the first big wave of adventurous hikers. Several thousand people flocked to the face of the mountain each year looking to reach the cabins located in the Grouse Mountain village at the foot of what is now known as The Cut ski run. 

Today’s Grouse Grind® was first developed in 1981 by mountaineers looking for a challenging, convenient aerobic workout to sustain them for their longer hikes. Seeking a steeper route than the British Columbia Mountaineering Club trail, they began following well-worn animal paths in the rough, completing the new trail in the winter of 1983.

Trail Facts

Length: 2.9 kilometres (1.8 miles)

Elevation Gain: 853 metres (2,800 feet)

Base: 274 metres above sea level (900 feet)

Summit: 1,127 metres (3,700 feet)

Total Stairs: 2,830 

Statistics: Annually, over 100,000 people hike the trail.

Average Time: On average it takes up to an hour and a half to complete the hike. For novice hikers, two hours is recommended.

Participants: Hikers range in age from 7 to 90, with an equal male/female split.

Located adjacent to Shannon Falls Provincial Park, alongside the Sea To Sky Highway 99 in Squamish, Stawamus Chief Provincial Park is extremely popular amongst rock climbers, and those who cheer them on. The Stawamus Chief is the second largest granite monolith in the world, providing a fabulous site as you travel the scenic highway from Vancouver to Whistler. Established in 1997, the 517-hectare park provides rock climbing opportunities of international significance.

Hiking trails to The Chief’s three summits offer rewarding views of Howe Sound, Squamish town site and surrounding mountains. This park has opportunities for camping, hiking, rock climbing and scenic viewing atop the Chief.

At last count there were 180 routes to climb on Stawamus Chief Mountain in Squamish, all of which begin from the base of one the largest free-standing granite monoliths in the world. Estimated to be 93 million years old, the Chief is one of the senior members of the local landscape, parts of which were laid down as lava a scant 12,000 years ago. Advanced and novice climbers alike look for appropriate routes on ‘The Chief,’ ‘The Squaw,’ and ‘The Apron,’ which together form the main climbing area.

Crescent Beach is located in South Surrey right near White Rock, and for our family is a relaxing, low-key alternative to the hustle and bustle of nearby White Rock Beach in the summer.  It’s a great place for playing on the beach, swimming, kite flying, and looking for clams and crabs.  It’s also a great place for fish and chips.  There’s a pleasant gravel path that runs parallel to the beach in front of all the quaint beach-front cottages. 

There are a variety of trails through the park that take you past old growth Western Red Cedar and Douglas Fir trees. The trails are all fairly easy with only a few having a short hill to ascend or descend. Take a look at the park map at the trailhead and plan your route so that you do a circle through the park and end at the lighthouse.

For those who just want a short walk down towards the lighthouse, follow the wide trail for about 10 minutes. To the right of the picnic tables, a path leads up onto a rocky outcrop giving a view of the lighthouse just over the tree line.

Another picturesque location is at Starboat Cove. It’s a short 15-minute walk east from the lighthouse where there is a sign for a steep path that takes you down to the beach area. At low tide, this is the perfect area to have a picnic and enjoy the view that extends from the Lions Gate Bridge to the University of British Columbia to Vancouver Island on a clear day.

Head down to English Bay or one of the surrounding beaches to enjoy these spectacular firework shows.

2013 Schedule:

Saturday July 27th

Wednesday July 31st

Saturday August 3rd

The Grouse Grind® is a 2.9-kilometre trail up the face of Grouse Mountain, commonly referred to as “Mother Nature’s Stairmaster.” This trail is very challenging.

Hikers were first recorded on Grouse Mountain in 1894 when a hunting party shot a blue grouse bird and named the mountain in the bird’s honour. It wasn’t until the 1920’s and early 30’s, however, that Grouse Mountain saw the first big wave of adventurous hikers. Several thousand people flocked to the face of the mountain each year looking to reach the cabins located in the Grouse Mountain village at the foot of what is now known as The Cut ski run. 

Today’s Grouse Grind® was first developed in 1981 by mountaineers looking for a challenging, convenient aerobic workout to sustain them for their longer hikes. Seeking a steeper route than the British Columbia Mountaineering Club trail, they began following well-worn animal paths in the rough, completing the new trail in the winter of 1983.

Trail Facts

Length: 2.9 kilometres (1.8 miles)

Elevation Gain: 853 metres (2,800 feet)

Base: 274 metres above sea level (900 feet)

Summit: 1,127 metres (3,700 feet)

Total Stairs: 2,830 

Statistics: Annually, over 100,000 people hike the trail.

Average Time: On average it takes up to an hour and a half to complete the hike. For novice hikers, two hours is recommended.

Participants: Hikers range in age from 7 to 90, with an equal male/female split.

Located adjacent to Shannon Falls Provincial Park, alongside the Sea To Sky Highway 99 in Squamish, Stawamus Chief Provincial Park is extremely popular amongst rock climbers, and those who cheer them on. The Stawamus Chief is the second largest granite monolith in the world, providing a fabulous site as you travel the scenic highway from Vancouver to Whistler. Established in 1997, the 517-hectare park provides rock climbing opportunities of international significance.

Hiking trails to The Chief’s three summits offer rewarding views of Howe Sound, Squamish town site and surrounding mountains. This park has opportunities for camping, hiking, rock climbing and scenic viewing atop the Chief.

At last count there were 180 routes to climb on Stawamus Chief Mountain in Squamish, all of which begin from the base of one the largest free-standing granite monoliths in the world. Estimated to be 93 million years old, the Chief is one of the senior members of the local landscape, parts of which were laid down as lava a scant 12,000 years ago. Advanced and novice climbers alike look for appropriate routes on ‘The Chief,’ ‘The Squaw,’ and ‘The Apron,’ which together form the main climbing area.

Work Your Core

Have you found that you’re not can’t find time to go to the gym, but still want to stay fit. It’s important to exercise consistently in order to stay healthy, and your core is important as it is used in many different exercises. Below are some reasons to exercise your core, as well as some easy exercises that you can do at home, when you don’t have time to go on a run, or just don’t want to because it’s raining.

Did you know?

            -Your core muscles are crucial for trunk and hip stabilization; having a weak core can result in back, hip, and knee injuries, poor posture, and damaged muscles

            -Core muscles improve both balance and stability in every movement that we make, as well as when we are staying still

            -As there is no single muscle that controls spine stabilization, it is important to focus on strengthening all of the contributing muscles in order to achieve balance and maintain stability across the entire range of functional daily movements

            -Training of core muscles allows for better maintenance of a neutral spine posture, which is the safest posture for lifting and other daily activities

Exercises to improve core stability and strength

Here are two exercises that are great for beginners as well as advanced athletes to work on development and maintenance of core strength and stability. Other exercises to try are Bridge, Oblique curls, Prone, Ball/BOSU crunches.

Crunch

Crunches are an excellent exercise to target the rectus abdominus muscle, but are often done incorrectly.

1. Lie face-up on an exercise mat with legs bent at 90 degrees, and hands at temples or behind head
2. Contract abdominals by coughing, thinking about tucking your ribs closer to your hips; contract pelvic floor by doing a Kegel. Curl up just enough so that your head, neck and backs of shoulders are off the floor – this is your “start position”
3. Without losing contraction, curl up a few inches by bringing your ribs closer to your hips, NOT by lifting directly off the floor
4. Hold at the top, then slowly lower back down to the start position (not all the way to the floor!)
5. Repeat 10 times, then rest.

Be careful not to curl up too high, as this will stop working your rectus abdominus and instead work your hip flexor muscles.

Plank

Plank is an excellent exercise for people of all fitness levels to work on stabilization. It can be modified for beginners by planking from the knees instead of the toes.

1. Lie facedown on an exercise mat with arms facing out front, elbows stacked directly beneath shoulders; tuck toes underneath feet
2. “Tuck your tail”
3. Lift body onto forearms and toes, maintaining a neutral spine and without sinking down into your shoulders
4. Maintain posture for 20-60 seconds, then lower

A Good Night’s Sleep

Getting a good night’s sleep is more important than you think.  Sleep problems can have a negative effect on our mental health by influencing our emotions, thoughts, behaviors and body sensations.

 Emotions: If your sleep is disturbed, you might feel irritable, grumpy, numbed out, sad, anxious, worried or stressed.

 Thoughts: Sleep problems can make it difficult to concentrate or think clearly, or make decision the next day

 Behaviors: We are more likely to avoid our usual activities when we are experiencing sleep problems.

 Body Sensations: Sleep difficulties can leave us feeling tired, drowsy and worn out.

 Although sleep problems are common, there are some easy ways to improve the quality of your sleep. Many people find their physical and mental well being also improves when their sleep improves. Here are 7 useful tips to help improve your night’s sleep.

 1. Follow the same routine- try to keep the same sleep and wake schedule everyday, setting your internal clock.

 2. Avoid caffeine, alcohol, smoking and exercising at least 2 hours before bedtime. These can cause some disrupted or trouble sleeping.

 3. Avoid being hungry or eating heavily before going to bed; instead eat balanced meals and snacks at regular intervals during the day.

 4. Make your bedroom comfortable and only use it for sleeping- Avoid using your bed for watching TV, work, studying, or any other mentally stimulating activities.

 5. Get up if you do not fall asleep within half an hour. Leave your bedroom and do something relaxing and later return when you’re feeling drowsy. Over time this will likely reverse sleep problems.

 6. Avoid taking naps if you are experiencing sleep problems. If you do take a nap, try to keep it to 45 minutes or less.

 7. Challenge the belief we can’t function without a perfects nights sleep- Don’t get anxious if you aren’t able to sleep and are worried about your productivity the next day.     

Quiet Hours are the most important residence standard for a reason. 

QUIET HOURS

Sunday to Thursday          10pm-7am

Friday to Saturday             1am-7am

For more information on:

 How to get a good night’s sleep
http://www.helpguide.org/life/sleep_tips.htm

What happens if you don’t get a good night’s sleep.
http://en.wikipedia.org/wiki/Sleep_deprivation

How Much is Enough?

 It’s different for everyone- some people need more than others but most need 6-8 hours. If you are frequently tired or irritable during the day or find yourself sleeping an extra 2 hours each night on weekends, then you’re probably not getting enough. 

It’s not just enough sleep – it’s about getting the right kind of sleep as well. Student who don’t get enough REM sleep perform way worse recalling newly learned information. It’s the last couple of hours of sleep that contain the most REM sleep – it’s the good quality REM sleep that suffers.

Get Involved with the FCRA

Do you remember these epic events: Welcome Back BBQ, Pub Nights, Dodge Ball Tournament, Halloween Pumpkin Carving, and the Pool Party? The FCRA (Fairview Crescent Residence Association) were behind these events and has been active in Fairview and Fraser Hall all year. The association’s objectives beyond coordinating activities include: promoting the rights of the individuals within the residence community, representing the interests of the FCRA to the University administration, and being responsible for any contracts made in the name of the FCRA.

The FCRA is made of students just like you. Here’s your chance to join next year’s council to represent your fellow students and plan events for Fairview and Fraser Hall. Elections are coming up in the end of March, and nomination forms are due Saturday, March 9th, at 12pm.

The positions available are President, Treasurer, Vice President, and Social Coordinator, and anyone currently living in a UBC residence is eligible to run.

Please find attached the nomination form, which can be filled out by hand and handed in to Eric Bing (current FCRA Social Coordinator) by Saturday, March 9^th at Fairview Crescent Unit 2681. Nominations forms can also be emailed to fcra2013@gmail.com. Best of luck for those planning to run!

(Note: residents can apply to be a council members in Gage, Marine Drive, Place Vanier, Thunderbird, and Totem Park Residence Associations as well. Please check out http://rha.housing.ubc.ca/ to learn more.)

Rekindling the Relationship: Living with Roommates in Term 2

I don’t know about you, but I feel like I have just realized that second term has actually started. Even though it’s been three weeks already, something about classes starting so early just messed with my head. Now that we’re out of “Christmas mode” and back into “school mode”, it can be a great time to re-evaluate how things are going with your roommates. Many of you have new roommates this term, so it’s important to discuss your cleaning schedule and roommate agreement again so that everyone’s on the same page. Even if you have the same roommates as last term, this can be a great chance to check in and make sure that everyone’s happy with how things have been going. Here are six tips for rekindling the relationship with your roommates in term two:

1. Start a conversation. Ask them how their break went. Actually listen. If you’ve already done this, ask about their classes this term, or what extra-curriculars they are involved in.
2. Make a meal together. It can be fun to cook together, and you might learn some new skills too!
3. Include new roommates. If you have new roommates this term, make sure they feel welcome in your unit. It can be hard to be the only new person in an established unit, so reach out.
4. Make a (new) cleaning schedule. There’s nothing worse that feeling like you’re the only one doing all the cleaning. While you might be able to stand it for now, it will get worse once midterms start. Make a cleaning schedule ahead of time to prevent conflict.
5. Revisit your roommate agreement. Take the time to talk about how your roommate agreement went last term, and make revisions if necessary. Even if it went great, it’s a good time to remind everyone what you all agreed to back in September.
6. Deal with conflict. Conflict happens, it’s part of living with other people. If something your roommate is doing is driving you crazy, talk to them about it! Be respectful. Give them an opportunity to fix it. Chances are, they may not have even realized it was bothering you.

If you want more information or advice on living with roommates, check out the UBC Housing website (http://www.housing.ubc.ca/after-move-in/living-with-a-roommate) or talk to your Advisor. Good luck!

Fruits and Veggies Made Easy

The evidence is clear that fruits and vegetables are important components of a healthy diet. They are fullof vitamins, minerals and fibre, which have been shown to decrease the risk of cancer, heart disease and other chronic diseases. According to Canada’s Food Guide, the average adult requires around 8 servings of fruits and vegetables a day. However, the busyness of life can make it hard to live a healthy, balanced lifestyle, so here are some tips to help you incorporate fruits and vegetables into your daily routine.

1. Start the day off right: Ensure your breakfast includes one or two portions of fruit. This could be a piece of fruit, a fruit smoothie, or berries to complement your cereal or yogurt.

2. Successful Snacks: Having fruits or vegetables in your mid-morning or afternoon snacks will provide longer lasting energy to help you stay alert in class. Including some fat or protein will keep you feeling full for longer and reduce the desire to munch. Good snack ideas include hummus with veggies, an apple with peanut butter, or yoghurt with berries.

3. The Perfect Ingredient: If you’re having a hard time getting enough fruits and vegetables, try sneaking them into foods you are baking or cooking. Consider adding extra vegetables to your pasta sauce or substituting oil with apple sauce when baking. Mashed bananas, grated zucchini, pumpkin, yams and frozen berries also make great additions to baked goods.

4. Cook in Bulk and Freeze for Later: Having homemade entrees in your freezer will help you on the days when you’re too tired or busy to cook from scratch. Knowing that after a long day at school or work, you can have a delicious and hearty meal ready in minutes will help take some of the stress off your shoulders.

5. Don’t throw out those wilted veggies: You may not want to make a salad out of vegetables that are close to their best before date, but they are the ideal for many cooked dishes including soups, stews and casseroles.

6. Eat up when you eat out: Just because you’re eating out or ordering food in, that doesn’t mean you have to forsake everything you know about healthy eating. Consider substituting the fries on your plate for a salad or adding some stir fried vegetables as a side.

7. Keep fruits and vegetables on hand: The perfect way to ensure you always have fruits and

vegetables handy is to buy them canned or frozen, or cut and freeze them yourself. Just be sure

when you’re buying canned items that they don’t contain added salt or sugar. You can also clean and chop vegetables and keep them in the fridge for busier days.

Good luck on your quest for a more balanced lifestyle and I hope these tips help you get the fruits and vegetables your body needs!

Nadine Baerg

Year 3 Dietetics, UBC

Snack Facts

We all know the feeling; you’re sitting in the middle of class and your stomach is

rumbling. It’s all you can focus but it’s not quite lunch or dinnertime yet, and you are

tempted to make a mad dash for the Tim Bits. The truth is, snacking can, and should, be

part of a healthy diet. The key is choosing snacks that will nourish your body and keep

you going throughout the day. While it may not seem like it, healthy snacking is easy;

there are just a few things you need to know and do!

Healthy snacks are important part of a balanced diet.

Snacks can help keep hunger at bay and prevent you from eating more than you need at

meals. They can also help keep you focused during class and while studying between

meals. A healthful snack is a great way to get all the nutrients you need and help keep

your blood sugar levels stable.

What is considered a snack?

A snack should be between 100-200 calories. Choose nutrient dense foods over those

with empty calories. For example try whole grains instead of white flour products, dried

fruit instead of gummy candies, and nuts instead of potato chips. The key is variety.

Switching up your snacks can keep things exciting and also ensures that you are getting

a wider range of important nutrients.

If you want to start snacking healthier there are a few things you need to do:

1. Plan ahead

Plan ahead and buy what you will need for your snacks (and meals) for the week.

Pack your snacks along with your lunch and books the night before or in the

morning so you will have them on hand throughout the day. Knowing you have

the food with you will stop you from buying an ‘unhealthy’ snack last minute.

2. Check the serving size and read the label

Food labels can tell you a lot. Check the portion sizes listed on the package, as

some packaged foods may contain 3 or 4 servings. Keep in mind that information

listed on the nutrition facts table refers to the amount in a single serving. Use the

% Daily Value (DV) to determine if a food is high or low in a certain nutrient.

High: >15% DV, Low: <5% DV

Choose foods high in: fiber, iron, calcium, vitamins

Choose foods low in: saturated and trans fats, sodium

3. Drink lots of water

Water has zero calories, can help keep you feeling full, and is essential for

health. Its important to stay hydrated, so bring a reusable water bottle along with

you.

4. Avoid snacking out of boredom or stress.

When you feel like a snack, think to yourself, “Am I really hungry or just bored?” If

you are just bored try going for a walk, jog, meeting a friend, reading a book, or

watching an episode of your favourtie show. It is important to find outlets other

than food that you can turn to when you’re stressed, such as a sport, playing with

a pet, or talking with a friend.

Time to snack! Here are some snack ideas that are cheap, delicious, and easy for

busy students:

• Trail Mix: Buy your favourite nuts, seeds and dried fruits in bulk and mix your

own trail mix. You can easily tailor it to your tastes and even make a different mix

every day.

• Hummus and veggies: Mix up your own hummus at the beginning of the week

and pack it with some veggies or whole-wheat pita to dip, or look for a healthy

store bought variety that is low in saturated and trans fat and sodium. It’s also

great on sandwiches.

• Yogurt Parfait: Pack some yogurt, granola and fruit in your bag, layer it in a cup

or container and enjoy. Sprinkle the granola on last minute so it doesn’t go

soggy.

• Celery: This veggie is perfect for filling. Try it with cream cheese, cottage cheese

or peanut butter and raisins.

• Whole grains: Try an English muffin or mini bagel with nut butter; or brown rice

crackers with cheese.

Check out these places on campus for healthy, affordable snacks:

o Agora Eats Café (HR MacMillan Building)

o The Delly (The SUB basement)

o Ike’s Café (Irving K Barber)

o Sprout’s (The SUB basement)

Even more resources for health and nutrition on a variety of topics:

Dietitians of Canada (dietitians.ca)

Health Canada (healthcanada.ca)

The UBC Wellness Centre (Irving K Barber room 183)

Happy Snacking!

Emily Reid

3rd Year Dietetics