College Lifestyle Magazine

College Lifestyle

College Nutrition By Sanneca Forbes Food options to keep you healthy While in college, eating healthy can be difficult due to a lack of time to prepare meals and a lack of money to buy food items. Making smart food choices are essential for maintaining good health and supporting your overall well-being. Here are some healthy food options to consider while in college on a budget: ● Fresh fruits and vegetables: A variety of fruits and vegetables can be incorporated into your meals and snacks. Fruits such as apples, bananas, grapes, oranges, mangoes, and pineapples are rich in vitamins, minerals, and fibre, which are essential for your health. If you cannot afford fruits at the supermarket, you can probably buy a smaller amount on campus from campusfruitsja. This is located in front of the UWI library. i mage copyrighted by istock ● Canned foods: Corned beef, sardines, tuna, and canned beans are cost-effective sources of protein and omega-3 fatty acids. They can be added to salads, sandwiches, pasta dishes, or with rice and other staples to enhance their nutritional value. Also, they are easy to prepare, so there is no need to spend time preparing them. Fish such as mackerel and sardine are high in omega-3 fatty acids, which are crucial for brain health. Omega-3s help improve cognitive function and reduce mental decline. They are easy to prepare and can be a substitute for staples in the diet. ● Eggs: Eggs are an affordable source of protein and essential vitamins, especially if chicken is too expensive. They can be cooked in various ways such as boiled, scrambled, fried, or made into omelettes. They can be a quick and nutritious option for any meal. They can be eaten in sandwiches, wraps, etc. They are a good source of several nutrients beneficial for brain health, including vitamins B6 and B12, folate, and choline. Choline is a nutrient that helps to reduce inflammation and memory loss. Eating eggs also provides a boost of tryptophan which aids in the production of serotonin in the body. Serotonin is known to improve moods and restore sleep schedules.

image copyrighted by istock ● Legumes: Beans, lentils, and chickpeas are excellent sources of protein, fibre, and essential minerals. They are inexpensive and versatile, making them ideal for budget- friendly meals such as soups, stews, and salads. ● Budget-friendly proteins: In addition to eggs and legumes, consider affordable protein sources such as chicken thighs or fish. Additional foods that can boost concentration and focus Having trouble focusing on your schoolwork? A healthy diet plays an important role in increasing your concentration. Certain foods can help boost concentration and focus by providing the necessary nutrients to support brain health and function. ● Tomatoes: They contain antioxidants called Lycopene that help prevent free-radical damage. They are packed with vitamin A, and vitamin C, and are another great addition to a fresh salad or they can be eaten raw as a snack. image copyrighted by istock Quick and healthy meal prep recipes The best way to meal prep is to decide what you want to prep to eat for the week. This will save you a lot more money since you will only buy groceries that you know you are going to use. Here are some breakfast and lunch ideas and meal prep ideas for dinner that you can try: Breakfast For breakfast, you could consider having either an egg sandwich or a smoothie with fruits of your choice.

Egg sandwich image copyrighted by istock Ingredients ● 2 Slices of tomato ● Lettuce ● 1 Egg ● 1 Slice cheese ● 2 Bread slices Directions ● Boil the egg ● Slice in half ● Place on one side of the bread ● Add the two tomato slices, lettuce, and cheese ● Add the next slice of bread. Or Fruit smoothie image copyrighted by istock Ingredients ● 1 cup milk ● 1 cup frozen or fresh fruit (of your choice) ● 1/2 cup orange juice ● 1/2 cup vanilla yoghurt

Directions ● Place all the ingredients in a blender ● blend until smooth. ● Pour it into a glass and enjoy!

Lunch Tuna wrap image copyrighted by istock Ingredients ● 1 can Tuna in water drained ● 2 tablespoon Mayonnaise ● 1/2 onion minced ● 1/2 sweet pepper minced ● 2 tortilla wraps ● Lettuce and tomatoes as needed ● Salt ● Pepper Directions ● Combine in a bowl the onion, Tuna and 1/2 of the mayo. Add salt and pepper as needed. ● Mix until well combined; put aside. ● Lay out wraps on a cutting board. ● Use a spoon to spread evenly with the mayo mixture. ● Place the desired amount of lettuce and tomatoes, and then place a generous amount of the Tuna mixture. ● Tuck in the sides of the wrap and roll forward tightly. Seal the wrap with the mayo mixture and cut it in half.

Dinner Dinner meals can be prepped at the beginning of the week so that they can be served throughout the week. Chicken vegetable stir fry with spaghetti 30mins to prepare the meal Ingredients ● 2 whole chicken breasts, cut into strips ● 1 teaspoon black pepper ● 4 teaspoons soy sauce ● 3 tablespoons of Vegetable Oil ● 1 medium onion, chopped ● 1 teaspoon (tsp) minced garlic ● 2 teaspoon(s) Grace Yellow Scotch Bonnet Hot Pepper Sauce (optional) ● 1/2 cup carrot, diced ● 1/2 packet Grace Spaghetti, ● 2 stalk(s) of scallions, chopped ● 1 medium tomato, cut into wedges Directions ● In a bowl, marinate chicken strips with black pepper, 2 tsps soy sauce, and 2 tbsps Grace Vegetable Oil. ● In a frying pan, re-heat the remaining Grace Vegetable Oil and use it to sauté chicken strips. When almost thoroughly cooked, add chopped onion, minced garlic, and toss lightly. ● Add Grace Yellow Scotch Bonnet Pepper Sauce (optional) and carrots and stir. Add the remaining soy sauce to the frying pan. ● Stir in the spaghetti and escallions. Toss lightly. Garnished with tomato wedges and serve. Places to buy affordable food while on campus Here are some affordable places to shop that are located near campus! We know how expensive food items can be so be sure to check out these supermarkets with cheap food prices near you! ● General Foods located in Liguanea ● Sovereign Supermarket ● Variety 11 Supermarket ● Brooklyn Supermarket located in Half Way Tree ● Shoppers Fair Supermarket

Image copyrighted by Pixabay College Fit By Akelia Douglas Best workout practises One of the main things to bear in mind when taking on a new fitness regimen is to remember that your journey is yours alone. People may criticise but try as best as you can not take it to heart. Go ahead champ, you’ve got this! Cheers to a healthier you! Before you workout It does not matter if you are working out for only 5 minutes, 10 minutes, or even 30 minutes; make sure you warm up before the workout session! Bear in mind that I have said warm up and not stretch. The Harvard Review says that you are still likely to hurt muscles or suffer from muscle soreness when you work out, even after stretching, whereas warming up reduces the risk of injury. How long your warm-up session lasts depends on how long you will be exercising.. (Staying Healthy, 2015) After you work out Here is something to bear in mind: While it's not fool-proof that you stretch to avoid injury before your workout, it has certainly been proven that stretching after your work out is quite beneficial. While exercise gets your heart pumping and blood flowing, you need to get your heart rate back to normal so you can stretch! Stretching also reduces tense muscles.

Quick and easy at-home workout routine When starting your at-home workout routine, remember that the race is not for the swift but for those who can endure. So, you can absolutely start your journey by exercising only 5 minutes per day, for 5 days per week. This was how I started my journey, and I can tell you that it helped me to lose excess weight that I had gained when I was not exercising at all. Gradually, as the weeks go on, you can increase your workout time by adding 1 minute per week. Do this incrementally until you get to thirty minutes per day for at least five days per week. To help you on your journey, you can find targeted workout sessions on YouTube. You may find good workout sessions on Bowflex Fitness, Juice and Toya and Jane Kate fitness channels. Fun activities to keep you fit 1. Swimming The UWI has a swimming pool that you can use to keep fit. Do not worry; even if you are not able to swim, swim lessons are available. Also, while working on your fitness, you can be trying out something completely new. Just for you, I have added the UWI Pool schedule which includes times that students can swim free or learn how to swim. 2. Walking around campus Even if you are not a person who loves to walk, grab a few of your friends and go for a walk around campus. What could be more fun? 3. Go to the gym Knowing what exercises to do and how to do them will improve your gym experience. It will also increase how much fun you can have at the gym. By the way, please remember to consult how-to guides on best practises for the gym. This will ensure that you do not injure yourself in the process. Social life Extra-curricular activities Sport is an important aspect of the holistic development of our students, and we are proud that our students perform just as well in their sporting pursuits on the local and global stage as they do in their academic pursuits. Recreational Sport: Swimming Lawn Tennis Students, staff, and alumni have access to the swimming pool and tennis courts for recreational purposes, free of charge for students.

UWI Mona moves: Outdoor fitness classes Whether you have a fitness goal or just enjoy being active, this outdoor exercise programme will keep you in tip top shape. UWI Mona Moves sessions involve walking, core, and full-body work. . Run/ walk on campus Enjoy a scenic early morning or evening run on our beautiful campus. We welcome members of our University community and their families as well as the public, to use our expansive campus to keep their minds and bodies healthy. Popular areas to go for a casual run/walk include Ring Road and the UWI Mona Bowl. The UWI Beach at Lyssons, Saint Thomas Enjoy a day trip with your friends or family to the beautiful, exclusive UWI beach property in Lyssons, Saint Thomas. The property is accessible only to UWI students, staff, alumni and their guests. Off-campus life After a hectic week, students can look forward to the different opportunities to de-stress and enjoy what the city has to offer. Here are a few suggestions:  The Sovereign Centre: located in Liguanea, is a popular “chill spot” for a memorable dining and entertaining experience with its expansive food court, restaurants, and movie theatre.  Carib 5: If you prefer a larger theatre, Carib 5, located in Cross Roads, provides another opportunity to enjoy the latest movies.  Devon House: a popular spot in Kingston with its well-manicured lawns and wide assortment of ice-cream and pastries. Perfect for meeting up with friends.  Hope Gardens: Plan to visit Hope Gardens in the Mona area, where you’ll find a variety of plants, fountains, ponds, and a zoo.  Emancipation Park: If you’re a nature lover, take a stroll in Emancipation Park, located in the New Kingston area. Its lush landscape and sculptures provide a relaxing ambiance.  Bob Marley Museum: located on Hope Road, displays Marley’s personal treasures and provides memorabilia to visitors.  The National Art Gallery: There is a comprehensive collection of different art forms for everyone to enjoy.  Clubs: For party lovers, clubs such as Fiction and Club Privilege in Kingston are popular student choices.

Finding Balance: Time Management and Productivity By Gabriell Gardner image copyrighted by pixabay Embracing responsibility Image copyrighted by Pixabay Transitioning from high school to university can feel overwhelming. Gone are those structured 7-hour school days; instead, you find yourself juggling classes spread out across the day with no designated lunch break and a whole lot of errands. The responsibility now falls on your shoulders to manage your schedule and ensure you attend each class punctually. In addition, the university experience introduces a multitude of assignments, quizzes, and projects that demand your attention. It becomes your responsibility to allocate time for these academic obligations. But fear not! There is a solution to managing these new responsibilities: implementing a structured routine. Schultz defines a routine as \"a repeated sequence of behaviours that do not require conscious effort or thought and which minimise the unpredictable variability of everyday

life\". Yes! It really works! A routine can help you make proper use of your time when you feel like there are not enough hours in the day or days on the weekend. Where to start Image copyrighted by Pixabay When it comes to documenting a new routine, you can take the route of using a personal planner to jot down your schedule and activities on paper. When it comes to planners, there are many different types and styles to choose from. Some planners come with pre-designed templates that provide guidance with spaces for specific tasks, goals, and timelines. While others are blank slates, free for you to write and plan as you desire. Alternatively, you can make use of the digital age by utilising a note-taking app on your digital devices that are always within reach. For many university students, their time is taken up with classes, assignments, internships, friends, events, and just about anything else. Everyone’s routine will be different, but there are a few things that are common for most: Waking up early is a start. Early is subjective because it is based on your schedule, but an early start to your day, means you will have time to prepare, revise, get dressed, eat, or whatever it takes to get you ready, with no rush. Set an alarm so you train yourself to be up at that time, and in that way, you’d be slowly building your schedule. Boosting that energy level Another part of waking up early is having time to eat a healthy and filling meal. According to Rani et al. (2020), \"A person without breakfast will not have enough energy to start a morning task because it is the first meal taken after dinner with a long gap.\" So, make it a priority to get a proper breakfast in to really boost that energy level. Just like breakfast, exercise is oftentimes overlooked, but you can exercise at any point in the day, so making it part of your routine can make it a habit. It doesn't have to be a rigorous activity; there are many ways to exercise. Check out our section on “College Fit” by Akelia Douglas to get a few ideas. Share your thoughts While making your way to classes, take the opportunity to meet up with friends. Engaging in conversations and sharing your thoughts can help you relax and relieve some stress.

Alternatively, if you arrive early to class, consider going over the course content with a fellow student. This not only allows you to clarify any doubts but also provides you with an outlet to express your opinions and concerns. Remember, connecting with others can have a positive impact on your overall well-being. Rest well At the end of the day, prioritise getting adequate rest. Adding a consistent bedtime to your routine helps establish a proper sleep schedule, which may ensure that you have enough hours of rest. By going to bed at the same time each night, you can avoid the scenario of getting only a few hours of sleep before having to start your day. The plan Image copyrighted by Pixabay Whether it's reserving dedicated study periods, ensuring timely meals, getting an extra hour of sleep, or hanging out with your friends, making adequate time for each activity is part of productivity. You can even consider dividing your schedule into weekly, or monthly segments to get an overview of the approximate time you’d need for each activity. Because a routine not only makes time for getting work done but also for leisure and rest! Routines help you steer clear of the stress of missed deadlines or the worry of not having enough time for other tasks. Ultimately, it's a recipe for reducing your stress levels and promoting better mental health. So go ahead and embrace a well-planned routine to bring a sense of ease and balance into your everyday life.

Strategies for managing stress during exam period image copyrighted by istock The arrival of exam season is a familiar experience for university students. As the vibrant yellow flowers from the Poui Tree scatter across the UWI campus, students are reminded that it's time to gear up for their final exams. With the semester ending, you find yourself amid week three's content, dedicated to revising for your first of five courses. But do not fret just yet; here are some carefully curated strategies to help you effectively manage the stress you think lies ahead. Plan and prioritise When it comes to preparing for exams, planning and prioritising is key. One effective strategy is to create a study schedule that provides an overview of all the content you need to cover. By allocating dedicated time slots for each topic, you can ensure that you don't spend too much time on a single subject. It's also helpful to take breaks and switch between different courses. By giving a topic a break and revisiting it after studying content from other courses, you can break down the workload and prevent burnout. This approach, highlighted by its versatility, will help you stay organized and make the most of your study sessions. Find your ideal study spot We tend to underestimate how much our surroundings can impact our productivity. While some students find solace in the main library, others thrive in their faculty's dedicated study area. However, don't underestimate the power of exploring new spaces to keep you motivated and focused. Consider visiting a different faculty's library to experience a fresh environment for learning. Alternatively, you can seek out an empty classroom where you and a few of your peers can gather to revise together. Embracing a new study space can invigorate your mind and help you maintain your concentration. Seek support Do not hesitate to have open conversations with your lecturers about your doubts and worries. They are there to guide you and provide valuable insights into effective preparation strategies for

your exams. Remember, there is no need to sit in fear when your lecturers are just a conversation away. Additionally, talking with your classmates can be incredibly beneficial. Formulate study groups where you can discuss and review course content together, gaining new perspectives and even learning new concepts along the way. Take personal time Taking a few hours out of your day to recharge can help you more than you think. You will not be losing your precious time if you are completely drained. Cook a meal, take a walk, take a shower, and clean your space; these productive activities will help you get back into that state of drive. Try resisting the urge to indulge in habits like constantly checking social media or getting engrossed in a new TV series. While they may initially seem like harmless activities, they can quickly become major distractions diverting your focus away from your study goals. Image copyrighted by Pixabay The importance of sleep Sleep is one of the most important aspects of our lives. The amount of sleep we get, along with the quality of our sleep, determines our functionality and productivity throughout the day. It also affects our hormones, appetite, and overall health. How much should I be sleeping? The amount of sleep one should get varies based on age. Newborns require the most sleep, with up to 17 hours per day, and elderly people require at least 6 hours. As teenagers transitioning into young adults, the minimum amount of sleep required is 7 hours. Quick sleep tips ● Do not go to bed unless you are ready to sleep. It is important to associate your bed with sleep. ● Try not to use electronics while in bed. This causes distractions. ● Do not drink large amounts of liquid before bed. This will prevent you from potentially wetting the bed or waking up multiple times throughout the night to use the bathroom. Frequently awakening during the night affects your sleep quality, causing you to feel tired in the daytime.

● Exercise regularly. Being active during the day will contribute to you feeling tired at night, resulting in better sleep. ● Long naps are not your friend. They should last approximately 15-20 minutes. ● Set a sleep hygiene checklist for yourself. Image copyrighted by Pixabay The truth about naps We know that the best naps are the ones in which we wake up wondering what year it is. However, that feeling of being well rested and “caught up” on sleep that you may have missed the night before is temporary. These long naps are damaging to the body’s natural circadian rhythm. Naps should generally last no more than 45 minutes. The longer we sleep, the harder it is for us to wake ourselves up. A simple 15–20-minute nap is more than enough. This will leave you ready and alert immediately after waking up and does not disrupt an already established sleep schedule. image copyrighted by istock Sleep disorders It is important to understand your body and know when something is wrong. There are multiple sleep disorders that go undiagnosed in young people. If you find yourself feeling tired during the daytime to the point of falling asleep, waking up frequently throughout the night, snoring loudly, or being unable to fall asleep, you should make use of your UWI health card and visit the clinic. Some disorders include: insomnia, narcolepsy, obstructive sleep apnea, night terrors, and restless leg syndrome. Being diagnosed and initiating a treatment course to correct these disorders will significantly improve your quality of life.

Reference list Hershner, S., MD, & Shaikh, I., MD (2020, August 12). Healthy Sleep Habits. Sleep Education. https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/ Jefferson, C. (21AD). Food for concentration: 10 foods to help you focus. BetterUp. https://www.betterup.com/blog/food-for-concentration Lunch (28 recipes). Grace Foods. (n.d.). https://www.gracefoods.com/recipe-a-z/category/81- lunch Nutrition Australia NSW Division. (n.d.). Here's What a University Student Should Eat in a Day. fhttps://nutritionaustralia.org/division/nsw/heres-what-a-university-student-should-eat-in-a-day/ Rani, R., Dharaiya, C., & Singh, B. (2020). Importance of Breakfast and Health Benefits: A Review. International Journal of Food Science & Technology, 56(6). https://www.researchgate.net/publication/343245454_Importance_of_breakfast_and_health_ben efits_A_review Rebound Physical Health. (2020, January 20). 3 Reasons To Stretch After Exercising. https://reboundphysicaltherapy.com/stretching-after-exercising/ Schultz, K. (n.d.). Routine: Definition, Examples, & Tips. https://www.berkeleywellbeing.com/routine.htmlStaying Healthy. (2015, July 17). Ask the doctor: Stretching before exercise. https://www.health.harvard.edu/staying-healthy/ask-the-doctor-stretching-before- exercise#:~:text=Muscles%20are%20made%20of%20bundles,and%20less%20likely%20to%20t ear The Importance of Establishing Routines. (n.d.). https://saotg.com/the-importance-of- establishing-routines/The University of the West Indies, Mona Jamaica: Sports Department. (n.d.). Pool Schedule. https://www.mona.uwi.edu/sites/default/files/uwi/The%20UWI%20Pool%20Schedule.pdf Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843–844. Zisk, J. (2021, July 14). 10 easy breakfast recipes for busy college students. ZagLeft. https://zagleft.com/10-easy-breakfast-recipes-for-busy-college-students/