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:

looking for more meal prep suggestions? here a couple of websites to get you started:

• budget bytes meal prep
• bon appetit healthy meal prep
• tasty's meal prep

-lindsey wachter, r.kin

health & wellness promoter

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 

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