Monthly Archives: January 2013

Rekindling the Relationship: Living with Roommates in Term 2

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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

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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

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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

New Year’s Resolutions for the Whole Year

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New Year’s Resolutions for the Whole Year

It’s that time of year again!  With the holiday season (and the gallons of eggnog, with cookies and pie) past us, it’s that time of year when millions of people vow to get healthier with their New Year’s resolutions.  With drinking less alcohol, eating healthier, getting fit, and losing weight all on the top ten list of resolutions, why is it that so many people fail to reach their goals?  Here are some tips to help you be successful in reaching your goals, no matter what they are.

Step 1: Find your Motivation

Have you ever been really excited to make a drastic change in your life, but before you know it you’ve completely lost your drive to succeed?  You were most likely inspired rather than motivated.  True motivation, from a behavioural change perspective, must be internal, whereas inspiration is the short-term external drive that often leads to plans fizzling out part way through. 

So what makes us lose motivation?  All humans are subject to socio-biological factors that affect behaviour, such as the pleasure principle, which leads us to seek things that please us now, instead of waiting for long-term gains.  To overcome these factors and build motivation, look for positive reinforcements instead of negative ones.  For instance, if you just booked your ticket to Cancun for reading break and the idea of donning a bathing suit along with your extra holiday weight makes your stomach twist with nervousness, think about how great you will feel once you’ve lost the weight, and focus on that positive image instead of the discomfort you would feel putting on the suit now.

Step 2: Determine your Readiness for Change

Many people who fail to succeed in their goals do so because they are not ready to make the change.  In order to determine your readiness for change, ask yourself the following four questions:

  1. Is the behaviour (or lack of it) a problem for you?
  2. Does the behaviour (or lack of it) cause you any distress?
  3. Are you interested in changing your behaviour?
  4. Are you ready to do something to change your behaviour now?

If you honestly answer yes to all of these questions, then you are likely ready to make the change.  If you still have some ambivalence however, think about why you wanted to make the change in the first place.  Do some soul-searching and see if you can find an internal motivation that will boost your desire to succeed.

Step 3: Make the Change

Once you’re ready to make the change, start small!  As tempting as it might be to jump in with two feet, it is likely not realistic.  Instead, create smaller goals that will provide you with short-term wins, allowing you to build your self-efficacy.  The more of these small goals that you accomplish, the more confidence you will have in yourself that you can reach your end goal.  For example, instead of concentrating on losing your holiday weight, try starting by reducing the amount of convenience food you eat, and exercising a couple of times per week. Once you’ve accomplished those goals, you can move onto bigger goals, such as increasing the frequency of your workouts and eating more healthy home-cooked meals.  Only build on goals once you are comfortable with your current ones, and keep the number of tasks at hand to a maximum of three. If you get stuck, don’t give up!  Instead assess the situation and work on ways to overcome your barriers.

Lastly, involve your friends and family in your change.  Because eating is such a social activity, those around you can have a huge influence on how you fuel your body.  Surround yourself with people and places that will reduce temptations and you’ll be on your way to a healthier you—even after everyone else has given up on their resolutions!

For more information on healthy eating, and weight management check out the Your Health tab on the website www.dietitians.ca

Amanda Coulter

Year 3 Dietetics, UBC

 

 

Revitalize your Resolutions

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Revitalize your Resolutions!

 

What comes to mind when you hear the phrase “New Year’s resolution”? Do you think of people saying they want to quit smoking, improve their diet, or exercise more? Do you think of people giving up their resolution before February 1st? Last year, Time.com posted a list of 10 of the most commonly broken New Year’s resolutions. Two of them were “lose weight and get fit” and “eat healthier and diet”. Why do New Year’s resolutions to get healthy often fail? Maybe it’s because they’re not SMART.

 

A SMART goal is specific, measurable, attainable, realistic, and timely. It should be something you are highly motivated to do and think will be easy to achieve. Success with one SMART goal can boost your confidence and lead you to tackle another, slightly more challenging SMART goal. “I will stop eating junk food” is not a SMART goal. “This week, I will snack on vegetable sticks instead of chips while I study” is a SMART goal. Here are more examples of SMART goals for healthy eating.

 

  • I will drink water instead of buying pop or juice when I am thirsty this month. Tip: carry a reusable bottle with you and fill it at water fountains or sinks.
  • I will choose the vegetarian option at dinner once a week. Tip: the vegetarian option will often be higher in fibre and lower in saturated fat than the meat option.
  • I will eat vegetables or fruit at every meal this week. Tip: choose a variety of colourful vegetables and fruit, especially dark green and orange ones.
  • I will choose whole wheat or whole grain bread products at least once a day. Tip: “multi-grain” does not equal whole grain.
  • I will not buy food from a vending machine this week. Tip: purchase and carry around some healthy non-perishable snacks such as nuts, dried fruit, or low-sodium pretzels.

 

So now it’s up to you. Pick one of the ideas I’ve listed above or come up with a SMART goal of your own. Follow through with it, and then, once it has become part of your normal routine, add another. Step by step, small SMART goals can help you reach your larger goal. Here’s to a healthy New Year!

 

Katrina Goertzen

Year 4 Dietetics, UBC

 

Cruz, G., Tharoor, I., Silver, A., & Webley, K. (2012, Jan. 1.) Top Ten Commonly Broken New        Year’s Resolutions. Retrieved from http://www.time.com

The Holidays

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As I sit here, drinking my hot pomegranate and trying my best to focus on my studying, I can’t help be excited (and distracted) by the holiday season quickly approaching.  This reminds me of a show I used to watch as a kid: The Weekenders.  The Weekenders was a cartoon about 4 friends, Tino, Lor, Carver, and Tish, and their weekend adventures together.  There was this episode that showed each character celebrating the holiday season in their respective ways:  Tish celebrated Hanukkah, Carver celebrated Kwanzaa, Lor celebrated Christmas, and Tino celebrated Winter Solstice.  I remember learning a bit about all these different celebrations and realizing how much more there was involved in this time of the year than I knew.  Here’s a brief summary of each celebration…

Hanukkah: Also known as the festival of lights, this 8-day celebration consists of a candle being lit each evening on a Menorah.  This holiday commemorates re-dedication of the holy Temple in Jerusalem. 

Kwanzaa: A week-long celebration (Dec 26-Jan 1) that honors African heritage, through a feast and gift-giving.It consists of seven core principles called the Nguzo Saba: Unity, self-determination, collective work and responsibility, cooperative economics, purpose, creativity, and faith.

Christmas: Perhaps the most celebrated across the globe, this holiday commemorates the birth of Jesus Christ for Christians.  It is also a holiday linked to Santa Clause, stockings, gift-giving, and candy canes.

Winter Solstice:  This is when the Sun is appearing at noon at its lowest altitude above the horizon.  Across the globe, there are many interpretations of the event, varying from culture to culture, but most Northern Hemisphere cultures hold a recognition of rebirth, involving festivals, gatherings, rituals or other celebrations around that time.

Whatever you are celebrating this season, whether it be one of these festivities described above or just being with loved ones, I wish you a happy, restful, and enjoyable holiday break. 

Happy Holiday,

Sef.

Sleep Time

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Sleep Time

By: Caitlin Funk, Senior Advisor in Fairview Crescent

Mental wellness starts with you – your decisions, your promises. A good place to start improving your mental wellness is to make sure you get a good night sleep. You might think that there just aren’t enough hours in the day for that to happen. Without a good night’s rest, you run the risk of performing poorly on exams, feeling anxious or sad or worried, and lowering your immune response which leaves you prone to illness. On the other hand, getting enough quality sleep will improve your ability to remember and retain new information. Sleeping the whole night improves your ability to learn; reason enough for students to prioritize quality sleep! Nearly 30% of UBC undergraduates have reported that sleep difficulties interfered with their academic performance in a previous year. Its time to change that statistic: getting enough sleep is good for your brain! If you are having trouble sleeping because you can’t fit everything in, try checking how you manage your time.

You might want to:

  • track (and re-evaluate) how you are actually spending your time
  • look carefully at your term and weekly schedules, to see where there are lulls and crunches
  • start studying strategically. (For help, check out the online resources from UBC Learning Commons.)

If you’re having trouble getting to sleep, reflect, and see what you can do, such as:

  •  avoid caffeine, alcohol, and smoking
  • do not exercise within two hours of bedtime
  • stick to the same bedtime routine every night.