By: Aneel Bal

Edited by: Peter Milobar

The start of a new term can be difficult. Whether it be wishing you were still on vacation or wanting to relax, it is easy to fall behind on academics. Often, distractions such as Facebook, Snapchat, Instagram, or random web browsing keeps us from doing our readings or assignments. Additionally, there may be the added pressure of improving on first term results. This, however, is not the time to give in to distractions and set aside assignments, but a time to use your inner motivation to stay focused.

Just like DJ Khaled, this will be your key to success

Personally, I sometimes find it difficult connecting the value of course materials to a future career. How is this assignment really going to make me a better engineer, politician, or accountant? It is in these moments where you need to look outside of yourself and find motivation from others. Now, how do you do this?

As I mentioned earlier, you need to derive that motivation from others. It’s not easy pushing yourself to stay up late to complete an assignment sometimes. When you start to connect what you’re doing now, however, to people that have helped you along the way, that’s when something special happens. When you don’t feel like going to your 8:00AM class, think about how your parents have helped you receive this opportunity to study at a world-renowned university. When you choose to substitute assignment time for Netflix time, think about teachers along the way that inspired you. When you feel like quitting or giving up on a course, remember all the people along the way that had a positive impact on you and empowered you to get to where you are today. It can be tempting to afford yourself an extra “break”, when you only think about yourself. When you instead remember all those that have helped you get to where you are in this moment, it becomes considerably easier to put away your phone and take out your textbook.

Symbolic Imagery, anyone?

To clarify, it’s okay to spend time on social media and go out with friends. Just be reasonable and honest with yourself- challenge yourself to use this technique at least once this month. I hope it helps you get to that next level academically and beyond.

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Article by: Lan Nguyen

Edited by Peter Milobar

It is estimated that between 2006 and 2050, the world population will increase 35 percent, which will push the number of humans on the planet to over 9 billion. That’s a pretty large number squeezed onto the planet, especially when livestock take up 26% of the land that isn’t currently covered by ice. Currently, one acre of land can yield about 250 pounds of beef. However, with the same amount of land, one can produce 50,000 pounds of tomatoes, up to 53,000 pounds of potatoes or 30,000 pounds of carrots!  Not only is livestock farming an inefficient use of land, it also consumes an enormous amount of water. The average American consumes roughly 54 pounds of beef, 46 pounds of pork and 83 pounds of chicken per year. The water required to produce just a pound of each one of the following is about 1,799 gallons, 576 gallons and 468 gallons respectively. That’s 2,644 gallons of water to produce 3 pounds of meat! And that’s still not the end of the story, there’s more. The United Nations Food and Agriculture Organization (FAO) estimates that livestock production is responsible for 14.5 % of global greenhouse gas emissions, that’s more than the emission from all transportations combine!

That’s a lot

Now that we know how costly livestock production can be, I will share with you how you can contribute towards a more sustainable planet.

1) Join our Meatless Monday movement

Even reducing your meat consumption by one day each week, you can create a positive difference to your carbon footprint and health. A question that you may have is whether protein from a plant-based diet can meet your dietary needs. It is true that plants have less protein gram per gram than meat, however you can definitely meet your protein requirements from a well-balanced plant based diet. Some excellent sources of plant based protein include:

-Legumes, such as bean and lentils

-Chia and hemp seeds, which are also rich in heart healthy fats (omega-3 fatty acids)

– Quinoa, which is a gluten free grain. It is an excellent source of protein and complex carbohydrate.

-Spirulina? This one is new-it’s a type of seaweed.  Below is what it looks like

Looks adventurous!!

-Nuts (almonds, peanuts, pistachios, walnuts etc…) – not only do they provide protein, but they can provide satiety which helps to keep you full longer.

-Tofu … see below!

2) Be Adventurous!

How did you discover your favorite food if you’ve never tried it? Likewise, have an open mind and try out new vegetarian or vegan dishes. Remember that vegetarian station that you always forget about? Now it’s time to give it a shot! Don’t like the sound of tofu? Try it anyways. At lunch, instead of deli meat in a sandwich, try smoked tofu or hummus and lots of veggies. At dinner, garnish your plate with a stuffed squash or choose a vegetarian entrée, like a thai curry with tofu, a veggie burger or a bean burrito.

I can use a serving of that

3) Be creative

Sometimes, you’ll have to think outside of the box to get the right answer. You don’t have to go all day munching on celery sticks and carrots! For example, if you tend to go for a lunch time salad, add protein with a sprinkling of hemp hearts or sunflower seeds or some sprouted beans or chickpeas. You can even take it a step further and compose your own vegetarian rice bowls from the dining hall. Rice from the side bar, chili from the vegetarian station, some salsa and some cut up avocado and there you have it: a delicious and hearty vegetarian chili rice bowl!

If you are curious about trying some vegetarian and vegans samples, come to the Totem Park Dining Hall on Monday January 18^th.

There’s still more! Living in residence, we are fortunate to have a Registered Dietitian, Nicole Fetterly with valuable resources and knowledge to share. For more ideas on how to eat meatless or to hear about ways to eat veggie on campus, you can contact Nicole through www.food.ubc.ca/nutrition.

For more information, make sure to visit http://www.meatlessmonday.com/ and see how you can make a difference.

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By: Kirsten Mendoca

Edited by: Peter Milobar

SEXUAL ASSAULT AWARENESS MONTH

January is the month dedicated to raising awareness about sexual assault.

What is sexual assault? Any unwanted sexual contact within or outside a relationship (this can range from threatening to touching to forced sexual intercourse and anything

Why is it important to us? Because it affects people of all genders on a campus (15-25% of female students, 65.1% of male students, and 24% of transgender, gender queer and questioning students).

How can we be a part of it?
-Attending/Participating in events:
1. “Masculinity & Violence Prevention” by Jamie Utt. Jan 14th @ the Nest, 2301. For more info, email joseyross@ams.ubc.ca.
2. DENIM DAY, Jan 20th: People wear denim the entire day in support of a rape victim in 1998 whose perpetrator’s rape charge was overturned by the Italian court case because she was wearing denim jeans. The court’s reasoning was that the victim must have helped remove the jeans because they were so tight and therefore it must have been consensual sex.
By wearing denim on this day, we are standing up for a respectful campus.
3. Attend Anti-Violence Training. Jan 20th, 4 pm. This workshop covers sexual assault and consent, legal definitions, rape culture, how to respond to disclosire and support a survivor, and resources and making a referral. To register, email sascassist@ams.ubc.ca.
4. “Rethinking Sexualization”, by Julia Serano. Jan 28th, 12:30 pm, Liu Institute for Global Issues, Multipurpose room. For more info, email cj.rowe@ubc.ca.

-Standing up for it in our every day lives:
1. Getting consent (Consent is a voluntary and enthusiastic yes!)
2. Having healthy and respectful relationships.
3. Be active witnesses to various forms of sexual assault around you.

Let’s stand up against sexual assault and work together to make our campus aware of such an important issue. 🙂

*all information above was obtained from the UBC Student Services and Sexual Assault Support Centre websites.

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Article by: Gunisha Keira

Edited by: Peter Milobar

You’re almost at the end of your semester! Congratulations! In just a few months, you will be done with your first year! While it may seem far off into the future now, the end of the year will creep up on you quickly. However, before you can begin your second year as a Science student, you must pick your major, or specialization. This will determine which courses you need to take in your second year as well as which you need to graduate. Here are the answers to a few common questions about choosing your major:

Major Decisions! Get it?? The editor thinks this is a funny caption

1. When do I pick my major?

You will receive an email from the Faculty sometime in the summer (usually in June). They will outline a certain time frame in which you must pick your top 3 choices for majors. You will be notified of the major you are successful in applying for later that month.

2. What majors can I pick? What are the prerequisites?

The Faculty of Science has a variety of options in majors, combined majors, integrated science, and honors programs. A comprehensive list of the majors and the prerequisite courses required can be found here:

http://science.ubc.ca/students/degree/apply/req

Prerequisites should be taken during the winter session of your first year. If you take the prerequisites during the summer, they will not count when the Faculty is looking at your completed courses when considering your specialization application. The chances of getting into a major if you do not have the prerequisite courses for is very slim.

3. What is entry into the specialization based on?

Entry is NOT based on first come first serve, but rather on your grades. Here is a list of common competitive averages for a few programs. Keep in mind that these averages fluctuate from year-to-year.

Biochemistry: 75%

Biology: 64%

Chemistry: 68%

Pharmacology: 82%

Microbiology & Immunology: 78%

4. Can I continue with general science?

No. Unfortunately, the Faculty has taken away the General Science degree. However, it has been replaced with the Combined Major in Science, which offers students a foundational framework in several disciplines. In addition, you can also apply to the Integrated Sciences program. This is especially appealing to students that may have a particular interest within a specialization, but are not interested in all aspects of it. For example, if you are interested in biology, but not plant biology, this option may be for you!

5. What if I don’t get into my first choice?

If you do not get into your first choice of specialization, you will be put in your second. If you do not get into your second, you will be put into your third. However, if you are unhappy with your choice, there is usually a possibility for you to change your major at the end of your second year. If you are considering a change in major, speak to a departmental advisor ASAP! Many majors limit their required courses to students specifically in that specialization. In order for you to transfer into the major at the end of your second year, you may need special permission to take some restricted courses in your second year.

For more questions and specific requirements for different programs, check out these websites!

Second Year Application: http://science.ubc.ca/students/degree/apply

Combined Major in Science: http://cms.science.ubc.ca

Have a great 2016 UBC and good luck!!

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By: Derrick Gravener

Edited by: Peter Milobar

Hi, my name is Derrick and I am a brunch addict. Chocolate Chip Pancakes, orange waffles, Nutella crêpes, artisan frittatas, corned beef hash — it has become a real problem. With university upon us, I say that a treat is in order after all that dedication of going to classes and what better treat than the most important meal of the day?! Here are a couple of my favourites, in no particular order.

Medina Café

(780 Richards St.) (M-F: 8AM-3PM // Sa/Su: 9-3PM)

Medina is open 7 days a week(!) for brunch(!!) so obviously it has to be something that I highlight.  The décor is sleek, modern, teal, but (let’s be real) the best thing to look at is the rack of waffles when you walk in.

Things you gotta try: lavender latté (trust me, it will change your life), Fricassée, Liege-Style Waffle (with Pistachio Rosewater topping), even the granola is on point here!

həm’ləsəm’ House Advisor, Mary Koehle, said: “Trying to incorporate a flower into a caffeinated beverage seems wrong to me somehow.” She declined to comment further after I told her she was wrong. Reps for Koehle still haven’t returned my e-mails.

(photo: medinacafe.com)

The Wallflower Modern Diner

(2420 Main Street) (Brunch every day from: 9AM-4PM)

This little gem is hidden just below the intersection of W Broadway and Main, and beholds brunch until 4PM, seven days a week! Although nothing fancy, it’s exactly what you expect in the Main Street neighbourhood. Bonus points: lots of vegan, gluten-free options!  Activities in this restaurant include: hipster watching and decoding the eclectic décor.

Things you gotta try: $10 omelette with 3 fillings of your choice (get it with avocado, goat cheese, and chorizo), Bumbleberry waffles, Super Breakfast (everything you could ever want.)

Nootka House Advisor, Alex Cole, said: “I have not [been there], why?” She declined to comment further, but clearly she’s missing out.  Cole has seen been spotted trying to look incognito in a car2go on campus.

(photo: Pinterest)

Upstairs at Campagnolo

(1020 Main Street) (Brunch: Sa/Su/Long Weekends: 10:30AM-2PM)

Campagnolo calms down on weekends for Brunch and puts you… upstairs!  Still somewhat dimly lit like it’s downstairs sibling, Upstairs is a quiet space that beholds big portions and quality service.

Things you gotta try: Free Range Fried Chicken and Biscuits (omg these are amazing.gov), Bacon Pancakes (I’ll let that sink in.), donuts!

Haida House Advisor, Emma Bucks, said: “[I haven’t] really [eaten bacon pancakes].” but clearly she’s missing a major food group. She apologized and declined to comment further.  Bucks has since been spotted in a giraffe onesie in the Walter Gage Commonsblock.

(photo: Upstairs at Campagnolo’s Facebook Page)

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Written by Michaela Ragoonath

Edited by Peter Milobar

What’s on your New Year’s Resolution List? If you’re thinking about giving back, there are numerous opportunities for you to do so within  UBC’s community. Getting involved on campus encourages you to take a step forward and build valuable skills and experiences that may help you in everyday life, with your academics and as you enter the world of work.

With a campus as large and as diverse as UBC, there’s an opportunity for involvement for everyone. If you’re interested in contributing to the First Year Experience, why not do so first hand and become an Orientations Leader? If you’re enjoying Residence Life, applications are open for the 2016/2017 Residence Advisor position.

#morethanajobUBC

Check out the Student Leadership Conference (SLC) 2016! This event is one of Canada’s largest student-run conferences. SLC aims to facilitate a collaborative and inclusive environment to engage students to share and develop their leadership skills. There’s no greater assembly of UBC’s student ambassadors.

You can get involved with Student Journalism, and gain experience in communications, writing and digital media. UBC has a campus radio station CiTR that publishes a magazine called Discorder. Our student-driven newspaper, The Ubyssey consists of content produced by volunteers across campus. The Blog Squad is another platform, by which you can share your opinions, thoughts and life lessons.

If you are looking for something more active, UBC Recreation is your best bet! They’ve got volunteer positions for Intramurals and are currently hiring instructors, officials, coaches, lifeguards, event staff and administrative staff.

There is no shortage of opportunities to get involved on campus and in the community. Peer programs are a rewarding option if you’re wanting to give back to your peers through coaching, service and educational events. You can connect with the wider community through Trek Placements, International Service Learning and Mentorship.

Finally, if you have your own great idea of giving back, there are awards available to assist you in transforming your idea into reality. Tuum Est!

Give Back:    http://students.ubc.ca/fun/give-back

Have an awesome day Totem

Get up and seize the day!!

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By Nkiru Ani

Edited by Peter Milobar

As an international student who has been away from home for almost two years, I can relate to the feeling of missing home during the school season. This time can be very difficult for many students who are not able to travel back home.

Chin up! You can have so much fun here in Vancouver too! Here are some tips I have used and recommend for chasing away those sad thoughts.

1. Get Out and About

There are many places and events that should be on your to-do list. Grab a warm jacket and go exploring. Concerts and shows are popular around this time, so make sure to take a day trip to Whistler. Don’t know how to ski? Me neither! There are lots of other adventures up at Whistler; there are Gondola rides, snow tubing, snow shoeing and marvelous restaurants to try out!

Seriously beautiful

2. Dinner with Friends

Being away from home should not stop  you from enjoying some tasty delicacies. Get a bunch of friends that are also here and cook up some home food. Sit around the living area with some hot chocolate (or your choice of preferred beverage), and watch a movie while socializing with some friends. Such fun!!

Look at these good-looking teens having a great time together

     3. Give & Volunteer

There is nothing as selfless as helping another person in need. You can spend some of your time volunteering around the city. This time of the year is when those extra blankets and food are in need of the most. Soup kitchens and shelters are also usually under-staffed and need the extra assistance. So lend a helping hand and bring joy to somebody’s life – studies have shown that when you help others, you increase your own happiness.

No caption needed

     4. Reflection and New Year Resolution

It is the end of the year-am I the only one who felt that 2015 went by so quickly?! A lot of events, experiences, and decisions have led you to where you are today. Take some time to reflect on the year that was, and plan for the new year. What are your plans after first year? Have you began to think about a major? What adventures and new opportunities are you looking forward to?

What is your new year resolution?

Is it a smart resolution? One that you can stick with throughout the year but still is challenge?

So true

6. TLC Time

While classes can be long and getting back into uni life may be stressful make sure to take care of yourself, sleep in some days,  watch your favourite shows and get ready for the rest of your first year at UBC!

Have fun! 🙂

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By: Kate Curtis

Edited by: Peter Milobar

Meditation is a wonderful way to distress and remove yourself, if only briefly from the hectic student life. It is unbelievable the difference that a little as 5 minutes a day can make to your stress levels.

This is the way that I personally practice meditation and it is totally okay to practice in another way or modify this way for your own needs and comforts.

Step 1: Choose Your Mantra

Your mantra is your focus. This is the the word or phrase that you silently repeat to yourself during meditation to give you something positive to focus on other than your thoughts. This can be any word, as long as it means something to you. My mantras of choice are usually something close to “Release” or “Peace”.

Step 2: Get Comfortable

Find a comfortable seat somewhere- this could be on the floor, in a chair, or anywhere where you feel relaxed and comfortable. You do not need to sit cross legged if that isn’t comfortable to you, I sit that way only because it makes me feel more centered. I do not recommend being on your bed or in a lying-down position because people often fall asleep in those positions. The only important thing is that you’re comfortable.

Step 3: Breath Deeply

Gently close your eyes and begin taking cleansing breaths, and let all the stress and tension fall away from you. Inhaling through your nose and exhaling through your mouth, with every exhale try to relax yourself deeper and find a light and positive state of mind. Continue breathing normally through your nose with your mouth gently closed for the remainder of your session.

Step 4: Repeat Your Mantra

The silent repetition of your mantra should be natural, relaxed and gentle. You are saying this to yourself without moving your lips or tongue. You can match up your mantra with your breathing but it isn’t necessary; if you choose to do so try not to get to fixated on it, just make sure what you’re doing feels like a natural rhythm to you. As your meditation continues, let your breathing fall into its own rhythm and allow your mantra to soak in and become effortless.

Step 5: Don’t Stop Your Thoughts

Do not get stressed or worried about drifting away from your mantra, this will inevitably happen. Trying to empty your mind is not necessarily the goal of meditation, it is only to try and refocus and gain a positive outlook. If you find your mind wandering or yourself getting distracted simply return to repeating your mantra to yourself.

Step 6: Resume Activity

After you are finished your allocated meditation time, remain seated with your eyes closed for a moment and allow yourself to slowly rejoin the world around you. Using a timer is a great way to set out your meditation time, but avoid harsh startling alarms that will shock your system. There are meditation apps that you can download on your phone with gentle tones to relax you as you finish your meditation session.

I wish you all the best of luck in finding your Zen…

Namaste Totem

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By: Jeffrey Lam

Edited by: Peter Milobar

Let’s get your priorities straight, gentlemen.

1. Academics
2. Netflix and Chill
3. Skincare

He has his priorities on-point

            In terms of appearance, a sense of style and good hair helps; even then, they won’t cover up those bumps and blemishes. At first, skincare may seem daunting since it has a stigma associated with it, but in actuality, skincare is comparable to brushing your teeth. A gentlemen’s skincare should comprise of three main steps: cleanse, tone, and moisturize.

Level 1: Cleansing is the idea of removing impurities that may have built up over the day in 60 seconds or less. Sorry to say this, but hot water simply won’t cut it as it will just leave your skin dry and irritated. If you find yourself getting shiny throughout the day, look for a cleanser that is clay based or targeted towards oily skin types (this will usually be displayed on the front of the product). If you find yourself getting dry patches around your face, look for a cleanser that is gentle as your skin may be sensitive as is. Make sure to cleanse in the AM and PM, your skin will thank you for it.

Level 2: Toning is using a solution to remove any remaining impurities from your skin while also providing a secondary effect such as minimizing pores or oil control. This step is important if you notice that you have hyperpigmentation or an uneven skin tone. Opt for toners that are called astringents if you have oily skin or simple toners if you have dry or normal skin.

Not this kind of toning….

There we go

            Level 3: Moisturizers are any form of lotion or gel that are intended to provide moisture to your skin. Typically after cleansing your skin, your skin will be dryer due to the use of hot or warm water. I would recommend using a cream or thinker moisturizer if you have dry skin or if it is the winter season. If it is summer or you have oily skin, utilize a gel moisturizer, as this will not make you look oily.

[Editor’s note: I realise the image is the same… my bad]

While these steps may not totally eliminate your blemishes and acne, these steps will assist you in managing your complexion to prevent breakouts. Good Luck.

Cl-assic

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By: Naya Dayanara

Edited by: Peter Milobar

Make sure to take mini breaks between your study sessions because you, my friend, deserved it.

Please steer off media streaming like netflix, popcorn time, stremio, or whatever the youths of today are using because it’s incredibly easy to convince yourself to click “yes, I’d like to watch another episode”. Those 15-minute breaks turn to 15-episode marathon of Grey’s Anatomy and before you know it, you can hear your RA outside saying “Emily, it’s quiet hours.”

So here’s 8 random and useless websites to take your mind off studying for a few minutes:

1. Staggering Beauty

staggeringbeauty.com

It wiggles and raves.

2. Sanger

It’s a pug licking your computer screen. Everyone needs this in their day.

3. Koalas

Turn a single big circle into a cute koala for no reason at all

http://www.koalastothemax.com/

4. Pollock

http://manetas.com/pollock/

You’re a major figure in the abstract impressionist movement

5. Farting Bats

http://giantbatfarts.com/

Watch in awe as a graceful giant bat flies across your screen. And does a fart.

6. Pointed Pointer

pointerpointer.com

Finds a photo with someone pointing to your cursor, for reasons that no one can explain.

7. Scream into the Void

http://screamintothevoid.com/

John Oliver created this space for internet trolls (and Donald Trump) to say things that absolutely no one wants to hear, without the guilt. It’s also perfect if you can’t find nor contact your RA and desperately needs to vent.

8. Bubblewrap

http://www.virtual-bubblewrap.com/popnow.shtml

What did you expect??

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