student affairs - orillia campus

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

  1. 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.
  2. 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.
  3. 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

trying to find work-life balance as a grad student

 

graduate 世界杯2022赛程表淘汰赛 might have thought getting into their program was the hard part, only to find that trying to juggle academic requirements, research, teaching responsibilities, work and family feels impossible. 

here are some tips and resources to thrive in graduate school:

grow and maintain support networks. a strong support system can act as a buffer against stress and as a post-grad you are going to need to both prioritize your existing network of friends and family while also finding/creating a network with fellow grad 世界杯2022赛程表淘汰赛 .  you will want both because having those outside the academic bubble can help put things in perspective, and those in the academic community will understand what you are going through and be able to share their own experiences. so set aside time to connect with your social network and try to fight the urge to cancel plans when deadlines come around.

if you aren’t sure where to connect with other grad 世界杯2022赛程表淘汰赛 - check out the 阿根廷vs墨西哥竞猜 graduate 世界杯2022赛程表淘汰赛 ' association (lugsa) for upcoming events. 

have a goal/project outside of academia. there are going to be times when you are frustrated with your work, or where it seems like you aren’t making any progress. having something to work on or towards that doesn’t rely on anyone else can give you the chance to feel productive, boost your confidence and give you a sense of competency. this can be anything you enjoy but especially good are things that give you mental downtime and/or a change of scenery. try to run your first 10k, take a pottery class or master the art of sourdough bread.

set boundaries. this is especially important this year with most of the school and work being done from home. try to set up a physical workspace in your home so that you can create a separation of work and leisure. it is also important to try to schedule business hours to help focus your time. depending on your other responsibilities, these hours might not fall between 8:30 am -4:30 pm and that’s okay, just communicate your plan with your supervisor(s).

don’t struggle in silence. if you’re feeling overwhelmed or stuck on something, it usually means you need to consult with a colleague or supervisor. remind yourself that it is ok to ask for help; no one expects you to have all the answers or to know everything! if you have tried this and are still feeling the same- you can also reach out to a counsellor. student health and wellness services are available to all grad 世界杯2022赛程表淘汰赛 .

expect to have some challenges in grad school. some days it will seem like graduate school is impossible and you will question why you ever thought it was a good idea. it’s normal to feel that you don’t belong here sometimes but remember that you’re not alone; fellow graduate 世界杯2022赛程表淘汰赛 and professors have had these feelings, too. there are also going to be times of the year that are hectic and stressful no matter what you have done to prepare- when this happens just do your best, try to take care of the basics of self-care (sleep, movement, healthy eating) and try to put it into perspective. 

 

-lindsey wachter, r.kin, msc health and wellness promoter 

 

student in a lab

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: 


add to calendar

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:

//www.hsbcwebinars.com/世界杯2022赛程表淘汰赛 /orientation/event-registration/release-of-libaility


add to calendar

coping with loneliness while self-isolating

with cold and flu season upon us, there is a chance you might have to self-isolate if you have symptoms that overlap with covid-19. having to self-isolate can feel lonely and challenge our mental health. here are some steps you can take to help you cope during a period of isolation:

  • find alternate ways to connect with friends and loved ones: phone, text, facetime, emails can allow you to stay in touch and receive support. online gaming is also a great way to connect and keep busy.
  • let others know you want to stay connected: inform friends and loved ones that keeping in touch in other ways is important to you. ask them if they can also reach out to you during this period
  • practice wellness at home: stretch and move your body (check out campus rec's on-demand fitness classes), get proper nutrition, and ensure good rest.
  • remind yourself that isolation is not forever: you will be able to get out and about and resume your normal activities again.

if you are self-isolating and struggling with mental health- don't forget that student health and wellness counselling appointments are being conducted via phone so you can still book an appointment. if you find yourself lonely after hours, call a hotline like good2talk or check out online peer support like talkcampus or 7 cups.

a reminder that one way to avoid having to self-isolate is to get your flu shot, available at student health and wellness in thunder bay, pharmacies across ontario and from primary health care providers.

coping with loneliness while self-isolating

international pronouns day

the third wednesday of october marks international pronouns day.

international pronouns day seeks to make respecting, sharing, and educating about personal pronouns commonplace. referring to people by the pronouns they determine for themselves is basic to human dignity. being referred to by the wrong pronouns particularly affects trans and gender-nonconforming people. everyone has the right to be addressed by the name and pronouns that correspond to their gender identity, including the use of non-binary/neutral pronouns (e.g., they/them). recent research finds that referring to people in the ways they wish to be referred to can have positive health outcomes for trans people.

using your own pronouns when introducing yourself or in your email signature tells everyone that you are not going to assume their gender. it also helps take the burden off of trans and non-binary 世界杯2022赛程表淘汰赛 to continuously explain their identity. using pronouns is a key element of being a 2slgbtqia+ ally and is something that is effortless to do, but means the world to others. these actions are part of the larger work of creating and sustaining inclusive and supportive communities for everyone.

to learn more about gender orientation and being an ally, visit this page or check out www.mypronouns.org

 

 

international pronouns day

pumpkin spice granola

tis the season for everything pumpkin spice, but not everything has to be unhealthy. granola sometimes gets a bad wrap, but making it yourself can be the solution to limit the sugar. homemade granola makes a great breakfast or snack and provides protein, fibre and healthy fats. 

ingredients

dry ingredients

  • pumpkin spice granola ingredients2 cups rolled oats
  • 1 cup uncooked quinoa
  • 1 1/4 cups raw pecans
  • 1/3 cup raw pepitas
  • 3 tbsp sugar
  • ¼ tsp sea salt
  • 3/4 tsp pumpkin pie spice (no pumpkin pie spice? no problem, make your own with this recipe)

wet ingredients

  • 1/4 cup coconut oil
  • 1/3 cup maple syrup
  • 1/3 cup pumpkin puree

instructions

  • preheat oven to 340 degrees f (171 c).
  • mix the dry ingredients together in a large bowl.
  • in a small saucepan over medium-low heat, warm the coconut oil, maple syrup, and pumpkin puree and whisk. pour over the dry ingredients and quickly mix with a wooden spoon.
  • spread the mixture evenly onto two baking sheets and bake for 23-30 minutes, stirring a bit near the halfway point. if you prefer chunkier granola, don’t stir as it breaks up the clusters. instead, just rotate the pans at the halfway point to ensure even cooking.
  • once the granola is golden brown, remove from oven and let cool completely. it will crisp up as it cools.
  • transfer to an airtight container. should keep for a couple of weeks. enjoy with milk, yogurt, or on top of oats!

notes

recipe adapted from minimalist baker's pumpkin maple pecan granola- check out her website for other granola flavours and combos

pumpkin spice granola

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. 

 


add to calendar

flu faq's

flu season is upon us and we are answering some of the commonly asked questions about the flu shot.

who should get a flu shot?

everyone 6 months and older should get a flu vaccine every season with rare exceptions. flu vaccination has important benefits: it can reduce flu illnesses, doctors’ visits, and missed work and school due to flu, as well as prevent flu-related hospitalizations and deaths. getting vaccinated yourself may also protect people around you, including those who are more vulnerable to serious flu illness, like babies and young children, older people, and people with certain chronic health conditions.

where can i get the flu shot?

in thunder bay, 世界杯2022赛程表淘汰赛 , staff and faculty can get a flu shot at student health and wellness. call 807-343-8361 to book an appointment. 

in orillia, anyone can get the flu shot at the simcoe muskoka district health unit at the common roof located at 169 front st s. appointments are necessary. call health connection at 705-721-7520 or 1-877-721-7520 to book. 

in ontario, people with provincial health cards are able to get the vaccines from pharmacies, family doctors and public health clinics. 

international 世界杯2022赛程表淘汰赛 or people without health cards 

  • in thunder bay

    • flu shots will be available from thunder bay district health unit, superior ems or shoppers drug marts. 

  • in orillia

    • the simcoe muskoka health unit will be offering clinics. these are set to begin in november. appointments are necessary. call health connection at 705-721-7520 or 1-877-721-7520 to book. 

    • the bell farm road clinic will provide vaccinations but will be by appointment only. call tele-clinic 705-722-1199.

i’ve never gotten a flu shot before, why should i get it this year?

the flu can take its toll on our health-care system in any given year, but with the ongoing covid-19 pandemic, there is a risk that hospitals and health-care facilities could become overwhelmed if they need to treat both flu and covid-19 patients. getting a flu shot could also help reduce "unnecessary testing" for covid-19 because several symptoms of both illnesses are similar. so it's vital that people do what they can to reduce their chances of getting it.

the last time i got a flu shot, i got sick. 

flu vaccines cannot cause flu illness. flu shots are made with either inactivated (killed) viruses, or with only a single protein from the flu virus. there are several reasons why someone might get flu symptoms, even after they have been vaccinated against the flu.

  • some people can become ill from other respiratory viruses besides flu such as rhinoviruses, which are associated with the common cold, cause symptoms similar to flu, and also spread and cause illness during the flu season. the flu vaccine only protects against the flu, not other illnesses.

  • while you do start to develop antibodies right away, it takes the body two weeks after the flu shot to develop full immune protection. it is possible that a person might have been exposed to a flu virus shortly before getting vaccinated or during that two week period and that this exposure might have resulted in developing the flu before protection takes effect. that’s why it is important to get your flu shot early on. 

  • some people may experience flu symptoms despite getting vaccinated is that they may have been exposed to a flu virus that is very different from the viruses the vaccine is designed to protect against. the ability of a flu vaccine to protect a person depends largely on the similarity or “match” between the viruses selected to make the vaccine and those spreading and causing illness. there are many different flu viruses that spread and cause illness among people

  • the final explanation for experiencing flu symptoms after vaccination is that flu vaccines vary in how well they work and some people who get vaccinated still get sick. when that happens though, vaccination has been shown in several studies to reduce the severity of illness in those people who get vaccinated but still get sick.

how else can i prevent the spread of the flu?

in addition to getting the flu shot, people can adopt some simple practices (that might sound very familiar) to keep yourself and others healthy:

  • covering coughs and sneezes

  • avoid touching your eyes, nose, and mouth

  • wash your hands often

  • stay home if you are feeling unwell

  • practice other healthy habits

    • avoid close contact with people who are sick.

    • get plenty of sleep.

    • eat well, with lots of vegetables and fruits.

    • drink lots of fluids.

    • exercise regularly.

    • manage your stress.

sources

 https://www.cdc.gov/flu/prevent/misconceptions.htm

https://www.cdc.gov/flu/prevent/vaccinations.htm

https://www.cbc.ca/news/health/flu-vaccine-covid-19-twindemic-what-you-need-to-know-1.5709559

https://www.cdc.gov/flu/prevent/actions-prevent-flu.htm

 

pages

subscribe to student affairs - orillia campus