By: K.Sophia O’Connor (Year 3 Dietetics) 

The holidays have come and gone and so have some people’s New Year’s resolutions. This
is the month to decide how determined you actually are to sticking to your nutrition and fitness
goals of 2013. Keep the momentum of January going and make these changes part of your new
healthier lifestyle as opposed to being just a phase.

Whether you are running the trails through Spirit Park, walking with friends, playing intramurals
or dropping into yoga class, your post-workout snack is crucial. After exercising, glycogen stores
and amino acids are depleted so your body needs fuel to replenish these loses and repair muscle
tissue.

Here is a list of 5 smart, low calorie protein and carb snacks that will replenish your energy postworkout.

Peanut Butter and Banana on Brown Rice Cakes:
Instead of using bread, choose brown rice cakes which not only offer extra fibre but provide
fewer empty carbs and calories. While peanut butter is not only delicious, it provides the body
with protein, essential to post-workout recovery. Including half a banana will not only add some
flavour, but because it is a high-glycemic carb, the uptake will be rapid, kicking post-workout
fatigue out the door.

Recommendations: 1/2 banana, 1 tbsp. peanut butter, and 2 brown rice cakes.
215 calories

Hummus and Whole Wheat Pita:
If you feel like something a bit more substantial, this is a great carb/protein option. Not only is
this snack easy to make, it is inexpensive and keeps well. Hummus is made from pureed
chickpeas, giving you both carbs and protein. The whole wheat pita will provide you with slowrelease energy that will keep you feeling fuelled long after you eat. To change it up, toast the pita
and cut into triangles to dip into the hummus or cut an opening into the pita and load the
hummus in for a snack on the run.

Recommendations: ¼ cup hummus, and 1 whole wheat pita.
275 calories

Protein Shake with Banana:
The most obvious choice of a post-workout snack is a protein shake. However, not all shakes are
created equal and if you’re not careful, you end up consuming way more calories than you
actually burned and some contain excess amounts of sugar, artificial flavours and other
invaluable goods. The best shake you can have, is one you make yourself. Skip all the side
ingredients and stick to the basics. A shake made from whey protein, half a banana and water
provides you with ample protein and carbs and is quick and easy to make.

Recommendations: 2 scoops of whey protein powder, ½ banana, and 2 cups of water.50 calories

Yogurt and Fruit:
Low-fat yogurt can provide you with nearly 15 grams of protein which will replenish the amino
acids depleted during your work-out. Fruit provides carbohydrates and add flavour to the mix.
Try your favourite berries or slice up some mango, banana or even grapes. Switching up the fruit
and yogurt will give you a nice variety of flavours.

Recommendations: 1 8-ounce container of low-fat yogurt, and ½ cup of berries or other fruit
180 calories

You should aim to eat your post-workout snack no longer than an hour after completion and
don’t forget to drink lots and lots of water. Each snack should be chased down with at least 8
ounces of water.

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By: Haitham Haidar

Where is this all going? Im sitting here, doing everything I have to do and yet I feel

like there’s so much more for me to explore. There are so many people living in this
world and here I am just sitting minding my own business. I need to go see them,
help them learn as they help me do the same. There’s so much to this world that I
don’t even know about: so much beauty, so much hate, so much love and so much
ugliness but im still sitting here, in the safety net that is my room.

Yes I moved from home and that’s already step one in exploring the rest of the
world but I can’t just stop myself at that first step. In order to take step two, I
actually have to keep walking and keep holding on to what I believe I need to be
doing in this world. I love music so much and I can’t imagine my life without it but
does it define me? Is my voice all I have in this world?

What about my relationships with others? How I influence people, if I even do that?

This is it. I need to go see what I can do in this vast sea that I call the unknown world
because there are fish that are swimming in there that I don’t even know about. I am
not alone in this world and I need not only acknowledge that but also indulge in it.

This seems very childish because I could always just leave and “try something new”
but I don’t think it’s my need for change. I’m not bored with where I am, I’m bored
with who I am here. I feel like I’ve made a difference but I’ve been stagnant for a
while and I don’t have the support system I feel I need. That’s no excuse. I shouldn’t
wait for people to push me, I should just go if I really want to. I decide, I make the
change, and hopefully people will witness the difference.

I’m happy, I really am but I strive to be better and to make more of a difference and
I might have just reached my capacity where I am. This may cause a problem when I
finally settle down with a family somewhere….I can’t keep moving right? I probably
won’t have to. Being with someone who understands what I want out of myself in
this life will probably help a lot with this whole shindig. What is most important is
for me to feel useful to someone or even to myself.

I will make it. I am driven and I am a hardworker and that will all pay off.

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Are you feeling fatigued, lethargic, or just plain old tired? As students, we are often engaged with many activities that leave us little time for enjoying a good meal. Eating habits can influence how we feel every day, and you may even notice positive physical and emotional changes by sustaining a healthier diet.

Nurse on Campus* will be featuring delicious breakfast ideas during the week of March 4-6^th, in the meantime, check out these tips for fueling your body!

1. Enjoy eating: remove yourself from work, laptop, and cellphone use 

• Eating while your mind is focused on other tasks can slow down digestion.
• Noticing the flavours, textures and smells of the food helps you gauge fullness and avoid fatigue due to overeating.

1. Include a variety of grains, vegetables and fruits, meats and alternatives, and dairy and alternatives 

• Vitamins found in these food sources help your body convert food into energy .
• Choose foods that are lower in added sugar and salt and higher in fibre and protein to keep you feeling full for longer. Nut butters, hummus, and yogurt are good sources for protein.

1. Plan ahead to avoid hunger 

• Prepare and pack a healthful lunch the night before and heat it up in the free microwaves in the SUB basement.
• For long days at school, bring fruits, whole grain crackers, or raw vegetable sticks in zip-lock bags as snacks.

Making healthy eating a priority means spending more time (but not necessarily more money) preparing and enjoying food. If you are planning to make a positive change in your diet, give yourself time and patience to adjust to new habits.

*Nurse on Campus brings the expertise of a nursing professional to your door step. Nurses visits Gage commons block Mondays from 3:00 – 6:00 pm, Vanier commons block Tuesdays from 4:30 – 7:00 pm, and Totem commons block Wednesdays from 4:30 – 7:00 pm.

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By: Lionel Jensen

Pop quiz: Which city is described by the following? Home to 2.3 million people. 52% of
its inhabitants do not speak English as their first language. Sister city to Odessa (Ukraine),
Yohohama (Japan), Edinburgh (Scotland), Guangzhou (China), Los Angeles (USA), and Seoul
(South Korea). If you answered Vancouver, you are correct! Since its incorporation on April 6th,
1886, the City of Vancouver has had a rich history. The following is a brief history of Canada’s
third largest city.

The Great Vancouver Fire – June 13, 1886. Only a few months after the incorporation of
the City of Vancouver, the Great Vancouver Fire destroyed nearly all of the cities structures.
It began as a brush fire meant to clear land between Main and Cambie, and would give rise to
Vancouver’s first firefighting equipment and police force.

Komagata maru Incident – 1914. A dark mark on the cities history. A Japanese steamship
carrying 376 passengers from Punjab, India, was denied docking. Only 20 passengers would
be allowed to immigrate, the rest were forced to return to India. A plaque commemorating the
80th anniversary of the arrival of the Komagata Maru was placed in the Vancouver harbor in
1994. The federal of government of Canada, and the British Columbia provincial governments
officially apologized in 2008.

Tuum Est – 1915. The first day of lectures take place at the University of British Columbia.

Stanley Cup Winners – 1915 – While the Vancouver Canucks have never managed to win
the Cup, the Vancouver Millionaires of the Pacific Coast Hockey Association defeated the
National Hockey Association’s Ottawa Senators 3 games to 0 in a best of 5 series to bring home
Vancouver’s only Stanley Cup.

Bloody Sunday – 1938. Vancouver was certainly not exempt from the Great Depression. Bloody
Sunday concluded at month long strike that saw the forced eviction of occupiers of Vancouver’s
main post office by the RCMP. Of the 42 hospitalized, 5 were police officers.

Gastown Riots – August 7, 1971. A two-story-high mural in Woodward Building (126 West
Cordova St) commemorates the event to this day. 79 were arrested and 38 charged following a
“Smoke-In” protest of drug laws and drug law enforcement.

Expo 86 – 1986. Vancouver’s SkyTrain system, Science World, BC Place Stadium, and
Canada Place all owe their origins in part to the 1986 World Exposition on Transportation and
Communication. 22 million people attended the Expo, putting Vancouver on the map as a major
tourist destination.

Stanley Cup Run – June 14, 1994. Losing in the seventh game of the Stanley Cup finals to the
New York Rangers spurred Vancouver’s first Stanley Cup riot.

Winter Olympics – 2010. 82 nations converged on Vancouver to compete in a Winter Olympics
which saw Canada win its first Olympic medal on home soil. Canada would go on to win the
overall gold medal count with 14 gold medals.

Stanley Cup Winners – 2013. Anything is possible right?

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By: Erica Jelley

“Thirty days hath September,

April, June, and November.

All the rest have thirty-one

Except the second month alone,

To which we twenty-eight assign,

Till Leap Year gives it twenty-nine.”

Given that my birthday is in February, I have often wondered why it is so distinctly different from the rest of the months of the year. Why this month? Why the second month of the year? So, as it turns out there are several myths surrounding the origins of February, of which I will share two.

Myth 1:

As our modern calendar is loosely based off of the old Roman calendar, the myths surrounding February come from the time of the Romans. As legend has it, Romulus, the first king of Rome, devised a 10-month lunar calendar, which began at the spring equinox in March and ended in December. This explains why October (Oct=8) and December (Dec=10) are so named. There were no “official” months after December because winter was considered “un-important” in terms of harvesting reasons.

The second king of Rome, Numa Pompilius, set out to make the calendar more accurate by syncing it up with the actual lunar year, which is approximately 354 days long. Thus, Numa added on two months-January and February-after December to account for the extension of days to the existing calendar. Both of these new months were given 28 days each. Even numbers were considered bad luck at the time, so this did not sit well with Numa. Thus, he added a day to January, giving the year an odd-numbered 355 days. February remained with 28 days, and “unlucky”, because the Romans honored the dead and performed rites of purification in February (the word februare means “to purify”).

Around 45 B.C., Julius Caesar commissioned an expert to make a sun-based calendar, just like the Egyptian one. Caesar added an extra 10 days to the calendar and an extra day in February every four years. Now, the year averaged out to be 365.25 days, which is extremely close to the actual average of 365.2425 days.

Myth 2:

Again, back in the days of Julius Caesar, the months alternated 31 days, 30 days, etc, for a total of 366 days. Caesar then decided he wanted a month named after him. Therefore, he took the seventh month, named it July, and shoved the rest of the other months a notch down with the last month dropping off the end. At the time, the seventh month only had 30 days, but Caesar thought his month should be one of the largest months. So, he took a day from February and added it to July, giving February 29 days.

Then, when Augustus came along, he also wanted a month. Due to the fact that he could be “ahead” of Caesar, he chose the month following him. Again a month dropped off the end of the year, and he took another day from February to make his month have 31 days long, leaving February with only 28.

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By: Jo-Hannah Yeo

Being a student has its difficulties, one of which being a tight wallet. However, there are plenty of good eats in Vancouver to go to on a budget. As a multi-cultural city, Vancouver brings a variety of cultural cuisine to enjoy. Eating out at quality places should not be compromised because of a limited budget!

Here is a list of some of my favourite places to go out for food with some friends. These places are casual but full of character and of course, delicious food.

1. Sun Sushi – The best bang for your buck near campus, there’s nothing fishy about that! Just one 99 B-line away, the sushi special of $5.99 comes with three rolls and a miso soup. Service isn’t the best, but food is great so no complaining, just tip less.

2. Jethro’s – Big portions at a reasonable price defines this small corner restaurant on Dunbar. Double stacked pancakes the size of your entire plate or eggs benny, there is every breakfast/brunch item you could ever want. The catch: be prepared to wait for over an hour to get a seat in the store.

3. Save on Meats –This old school butcher shop located in Gastown comes with a killer diner next door. Expect filling sandwiches on the cheap and daily specials!

4. Pho Tan – Any pho in Vancouver is cheap. I happen to like this place, located in the hip Kerrisdale neighbourhood, because it serves bubble tea as well (cross-country offerings: Vietnam and Taiwan, interesting…). Go for the classic soup and noodle pho and the Vietnamese salad rolls!

5. Kintaro—Haven’t been to this West End ramen shop yet? Go now, and hurry before the line forms. Steaming bowls of rich broth, heaps of noodles, slices of braised pork and lots of extras. I recommend the Shoyu broth. Way better than the Ichiban sitting in your pantry.

6. Meat and Bread—Probably the best interior you’ll find at a sandwich shop offering only 4 options: Porchetta, Corned Beef, and two daily specials. Sit down for a bite, then go for a stroll through Gastown or Chinatown.

7. Hawker’s Delight—A delightful place to hawk on some food. Southeast Asian cuisine at it’s finest. Hainanese chicken rice and Laksa are must haves. Don’t forget a side of veggie fritters and guava juice for refreshment!

8. La Taqueria—Throw out your Old El Paso and plan an outing to La Taqueria for some truly tasty tacos. Stay classic with the Asada, or branch out for the pork confit, braised beef cheeks, and beef tongue. Margaritas not provided.

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By: Dawei Ji

This is when it all starts to falls apart. Midterms start. You start to realize that you haven’t been paying attention in class for the last month. You realize that Valentine’s day is coming up and you haven’t made any plans yet.. And all the commitments you set for yourself up in January all come back haunt you. Worst of all, you realize you may not have enough time go to the Gage events that your great RAs and fantastic GRA have planned for you.

Suddenly… you come to obvious conclusion that reading break will be your salvation. But this isn’t true, because nobody actually reads over reading break right?  So what can we do?

There’s really only one solution: If the time doesn’t exist to do all the things you want to do, you need to add more time to your day. But how do we do this without breaking the space-time continuum?

It terms of temporal physics, this is probably impossible. But it terms of your life, this is VERY POSSIBLE. If you stop spending 1 hour of  your day doing something that you doesn’t need to be done, you’ve just added 1 hour to your day. For example: if you stop going on Facebook for 1 hour in a day, you added 1 hour to the day where you can do things that are actually fulfilling, or important.

A cool thing to try is to literally track what you do every hour of every day (like on a spreadsheet or agenda) or if you’re really serious, every minute. You’ll notice that you spend a lot of time doing things are actually pointless and entirely unenjoyable. Every time I’ve done this it’s felt like hours of time have literally be added to my day.

Checking emails or surfing the internet endlessly, going to class but not paying 100% attention (resulting in needing to relearn material), reading internet articles that are temporarily fun but don’t add actual value to your life… these are widespread problems that can be quickly remedied by a conscious awareness that time is added to your day whenever you cut out the unnecessary and inefficient.

After time tracking, you’ll notice that we spend a lot of time procrastinating or thinking about things instead of actually doing them. Stop thinking about your problems and just DO what you need to do. Time passively thinking and passively avoiding a problem is often time that can be added to your day.

About 30 minutes ago I decided to write a blog post about something. I had NO IDEA what I wanted to write about. I was going to passively read some blogs for inspiration BUT knowing the wisdom of what is now this article, I instead just started to actively write. I started with the sentence “this is how it all falls apart”, and now I have an entire article about temporal physics and time management. That’s like 45 minutes saved right there! How amazing is that?

Seriously. It’s so easy. And it works!

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