loving kindness meditation
the end of the semester and beginning of exams can be tough, take some kind to be kind to yourself. join student health and wellness counsellor trudy kergon for a live guided loving kindness meditation.
health promotion and wellness activities
meal prepping during exam season
as we get towards the end of the semester, your schedule might be full of final assignments, essays and studying, leaving little time to cook proper meals.
you don’t have to settle for boxed macaroni and cheese and late-night pizza to get you through the next month. try batch cooking or meal prepping., it takes a little bit of time on the front end but you can reap the benefits for days after (weeks if you have the freezer space). it is also a practical way to make sure your meals are nutritious and budget-friendly.
before you get cooking you have to make a couple of decisions, first- do you want to make individual meals, batch cook or just prep all the ingredients? all of these have their pros and cons but consider if you get sick of eating the same thing multiple days in a row? will having prepped ingredients be enough to outweigh the convenience of skip the dishes?
next up, you have to decide what you are going to make. this depends on personal preference as much as anything else but consider the following:
- how much time you want to spend in the kitchen, some recipes are more demanding than others
- produce that is in season can be cheaper and more flavourful.
- don't be afraid of frozen vegetables, they are flash-frozen at peak ripeness so you don't have to sacrifice quality for price.
- meal prepping isn't just for dinner- you can prep breakfast and lunch just as easily.
- if you are making a couple different recipes, try to get ingredients to overlap for budgeting and bulk prepping.
once you have decided on your menu, check what you have in your cupboards and then make a list for the rest. then it is time to get to work in the kitchen.
one of my favourite meal prep's is bahn mi bowls adapted from pinch of yum's recipe:
quick pickled carrots
- 1/2 cup rice vinegar
- 1/4 cup brown sugar
- 1 tablespoon sesame oil
- 1 teaspoon salt
- 6–8 carrots, peeled into ribbons
- 1 jalapenon, sliced thin
meatballs
- 1 lb. ground pork
- 1–2 tablespoons chopped lemongrass
- 4 cloves garlic, minced
- 1 tablespoon sriracha
- 1 tablespoon fish sauce
- 1 tablespoon brown sugar
- 2 teaspoons cornstarch
- 1 teaspoon salt
bowls:
- brown rice
- sliced cucumber
- herbs: cilantro, basil, mint, green onions
- crushed peanuts
- spicy mayo (just mayo with a hit of sriracha)
instructions
- quick pickled carrots: whisk the rice vinegar, brown sugar, sesame oil, and salt together. soak the carrots and jalapenos in the mixture for one hour.
- meatballs: mix all ingredients. roll into small meatballs with your hands (they might feel wet and heavy – pop them in the fridge or freezer for a few minutes to get them to hold their shape a bit better). heat a little bit of olive oil over medium high heat. add the meatballs and fry until golden brown on the outside and fully cooked (not pink) inside.
- bowls: layer the carrots and meatballs over rice. top with herbs, peanuts, sesame seeds, and/or spicy mayo.
for meal prep, i put rice and meatballs into individual containers and store all the topping in their own containers, so i can heat the rice and meat balls and keep the toppings cool.
looking for more meal prep suggestions? here a couple of websites to get you started:
-lindsey wachter, r.kin
health & wellness promoter
ask a counsellor
join student health and wellness counsellors as they answer student questions about mental health and wellness during exams and over the holidays.
submit questions in advance by emailing activities.shcc@lakeheadu.ca.
wellu newsletter #2
receive tips and articles straight to your inbox and stay in the loop on upcoming wellness events both on and off-campus.
the newsletter will come out two times a semester and will feature recommended readings from student health and wellness' health promoter and counsellor and include wellness events both on and off campus.
sign up here: http://eepurl.com/g_wnpd
seasonal affective disorder
seasonal affective disorder (sad), or seasonal depression, is triggered by the change in seasons that occurs primarily in the colder months. as you prepare for winter weather by bringing out your coats and mitts, you should also think about how you can plan to take care of your mental and emotional health as the cold settles in.
add brightness to your space. explore small ways to add more light to your space, like opening the blinds or sitting closer to a window. if natural light isn’t an option, lamps and lightboxes can help.
go outside. the swedish have a saying “there's no such thing as bad weather, only bad clothes” so bundle up and commune with nature-just a few minutes a day has been proven to improve both our moods and our physical health, leading to reduced stress and increased self-esteem. it also gives you some much needed vitamin d.
keep moving. physical activity helps relieve stress and anxiety. incorporate movement in a way that works for you, whether that is dancing it out at the end of the day or doing some stretches to start your day.
make new rituals. sad can make you withdraw from others so try scheduling in regular group get-togethers- like sunday night dinners with your roommates, a weekly phone call with a family member or a regular virtual game night with friends. having a standing appointment can actually be easier than scheduling a one-off because you will start to schedule around it. it also gives you something to look forward to the rest of the week.
reach out for support. sad does not have to be something you deal with on your own, you can book an appointment with a student health and wellness counsellor or you can connect with others on talkcampus or 7 cups.
while these tips may not work for everyone, student health and wellness encourages you to gently check-in with yourself on what you may need as colder months settle in.
winter wellu wishlist
fourteen days of self-care and mindful practices delivered right to your inbox to help you make the most of your holidays and reset for the new year.
you will receive your first email on december 21.
there will be the opportunity to win prizes for those who participate!
financial stress live q&a
get answers about how to tackle financial stressors in a positive way from financial counsellor kristen duhaime (msc. mgmt., afcc, rsw, hbsw, hbcomm) in a live instagram q & a on november 17 at 7 pm hosted by student health and wellness promoter, lindsey wachter.
have a question you want answered? email it to activities.shcc@lakeheadu.ca
move for movember
globally, one man takes his own life every minute, of every day.
this movember, we’re asking lakehead 世界杯2022赛程表淘汰赛 , faculty, staff and alumni to make your move – for them. commit to walking or running 60 km over the month. that’s 60 km for the 60 men we lose each hour, every hour – the men who should still be here today.
you don’t have to be an ultra-athlete or own the latest kicks. just put one foot in front of the other, and you’ve already made a start.
how to sign up:
don't stress the test
join student health and wellness for a live, counsellor-led workshop to learn skills, strategies and tips on preparing, studying and coping with the stress of tests/exams.
can't make it live? the workshop will be recorded and emailed out afterwards to those who have registered. by attending you are agreeing to the terms of this disclaimer:
//m.hsbcwebinars.com/世界杯2022赛程表淘汰赛 /orientation/event-registration/release-of-libaility
yoga for all- in person
student health and wellness is happy to offer free, in-person yoga in thunder bay for the rest of the semester.
classes are open to 世界杯2022赛程表淘汰赛 , faculty and staff but registration is required and spots are limited. registration opens 7 days before each class. athletic facilities' policies and procedures must be followed and the appropriate waivers must be completed in advance.
please bring your own mat, filled water bottle and any props you wish to use.
pages
