Category Archives: Wellness

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