Food Foundations

Campus Comeback: Nailing Your Back-to-School Routine

It’s that time of year again when the seasons begin to change, the air starts to get colder, and we welcome our students back to campus (some for the very first time). The transition from high school to post-secondary can be hard because for some it’s your first time living by yourself and having control of your own schedule. It can be easy to start to veer off track at this time because so many changes are happening all at once. Establishing a routine becomes (one of the) most important things you can do to keep everything in check. This can be a daunting task for those who have never done so. I am here to ease that transition and make it just like riding a bike (if you don’t know how to ride a bike – well, what I am trying to say is it’s easy once you learn how).

One of the first things you can do to set yourself up for success is to create a calendar to plan out your semester. Back in the day when I was in school (slow down now I am not that old – it was only a few years ago, I promise). I would start by going through my course syllabi and jotting down the important dates like tests and when projects were due. This allowed me to be aware of them ahead of time and not get ambushed by deadlines that I wasn’t expecting. Full transparency here, I did not learn this trick until my second year so this is some insider information for all you new students. Freshman Emma was struggling on the planning front, but if you know me now, I am THE MOST organized.

Staying organized also requires a sharp brain, which you can improve by establishing personal habits. For example, instead of scrolling through TikTok or your PS5 at 12 am (don’t lie, I know you do it), you could try to go to bed at the same time every night. Our bodies have this thing called the circadian rhythm and if you go to best at the same time every night it allows you to get used to the routine and naturally wake up, even without an alarm (regardless of this I would still recommend an alarm for you heavy sleepers out there). If you want to get even more into a routine, you can also try adding things like going to the gym and eating at similar times each day.

Another relatively easy thing to do is to connect with new people. Try introducing yourself to your neighbors, start a conversation with a classmate, join a club, or attend first-year orientation events. All these things can create easy opportunities to connect with a new group of friends. Alternatively, from a financial side, a good habit to start is setting a budget. Starting post-secondary comes with many costs and it’s important to set yourself up for success to reduce any financial stress. When doing this make sure you include necessities like food and parking, and add for unplanned expenses like social outings, etc. This will ensure you are prepared and able to enjoy your post-secondary experience while remaining within budget.

Finally, make sure you are setting achievable goals. I wrote a blog on this that goes more in-depth and helps identify how to do this. Overall, you must set small and manageable goals to work toward your desired outcome. Jumping in with both feet is great, but it is important to consider the steps along the way to ensure you don’t sink. If you are feeling overwhelmed, which is common with all these new and exciting changes, make sure you seek support if you need it. There are a lot of great programs at the college to help mitigate the transition.

At the end of the day, I know you will find your way and we will do our best to support you in getting there!

Fuel for Finals

With finals approaching, it is important to ensure you can stay focused during the last stretch of the semester.

What does nutrition have to do with finals?

Ensuring you are meeting your daily nutrition needs can improve focus and attention spans during study time.

Quick nutrition tips during finals:

  • Have a well-balanced meal before an exam to ensure you are satiated and can focus.
  • When we are hungry it is difficult to think of anything other than food
  • For more information regarding a well-balanced meal please visit the “Build a Meal” post
  • Bring some snacks for your study sessions so you can refuel your mind during those long sessions.
  • Well-balanced snacks include protein and carbohydrates– when a snack includes more than 1 food group, it will provide energy that will last longer than 30 minutes.

Examples include:

  • Cheese and crackers
  • Vegetables and hummus
  • Nuts and cheese
  • Popcorn and nuts or beef jerky
  • Fruit and Greek yogurt
  • Fruit with any nut butter
  • Cookie and milk
  • Muffin and yogurt

Finally, do not forget the various roles of food – remember that going out for a meal with friends or getting your favourite snack or dessert, and taking some time to engage in the role of food for emotions, can support stress reduction during stressful times.

 

 

**Disclaimer: blog posts are not meant to replace medical advice. If you have a personal medical condition please consult with the appropriate provider**

Roles of Food in Life

There are multiple roles that food can play in one’s life. It is important to remember that a healthy relationship with food includes all these roles and all of them are supportive of one’s health.

When we focus too much on one role over the other, we can set ourselves up for a variety of unintentional struggles.

Food supports physical hunger or energy…

  • The most common role that people engage with and are aware of.
  • This is the everyday stomach growling role that keeps us alive and functioning.

Food supports cultural or religious expression…

  • Every culture is different, and some have guidelines on how our relationship with food can bring those who observe closer to the divine.
  • Examples include but are not limited to Judaism (Kosher), Islam (Halal), Hinduism, Buddhism, Catholicism, Eastern Orthodox, Seventh Day Adventists, and Mormonism.
  • Food intake can vary from vegetarianism to omittance of certain foods based on ideals of purity, and even includes periods of fasting

Food supports social connection…

  • Have you ever been on a budget and felt this disconnected you from being able to go out with friends? This can be because even though sitting down for a meal can initially be for physical hunger, we can choose to sit with friends and family, which leads to social connection, talking, and laughing during the meal.
  • The great news is that we do not always have to go out to restaurants to tap into this role – we can host a potluck dinner party or plan a snack with friends and bring food from home to support a budget.

Food supports emotional needs…

  • This role is most often demonized and avoided.
  • As is with everything – moderation is important – AND food for emotional support at times can be the best support

Examples include:

    • Being sad and going out for ice cream with a friend (ice cream and friend for emotional and social support during a rough time!)
    • You lost a loved one and during the grief process, eating that person’s favourite meal reminds you of their presence
    • Being homesick and having your favourite childhood snack to bring you back home (emotionally)
    • My favorite comfort food– Pop-tarts! Especially on those mornings when waking up feels impossible

These are just a few examples where the food you choose to eat can help with emotions and not just physical hunger – And if we are being honest an apple during the tough times may not cut it!

Food supports family traditions…

  • Think birthday cakes, pies, sweets, and meals
  • What does a holiday meal entail for your family – this looks different in one way or another from a friends’ family holiday meal.

Food because it looks good – and for taste!

  • Have you ever walked past a food display and thought “that looks delicious” and even though you just ate, you now want to eat again because something is aesthetically pleasing and for taste.
  • This is also a role of food and can be supportive of your health – this role supports body trust and allowing food freedom to avoid the harmful effects of food restriction.

 

**Disclaimer: blog posts are not meant to replace medical advice. If you have a personal medical condition please consult with the appropriate provider**

Build a Well-balanced Meal

A well-balanced meal consists of all the food groups including; grains, fruit, vegetables, fat, and protein. Eating a well-balanced meal leads to improved energy levels, ability to focus, improved bowel function, gain and maintain muscle mass, and many more benefits.

Health Canada’s plate guide is a visual aid to exemplify what a well-balanced meal looks like.

  • Make half your plate fruits and vegetables
  • A quarter of your plate Protein
  • A quarter of your plate Grains

When it comes to supporting your health with nutrition it is important to keep everything in moderation and remember that no one food group is better or worse than the other ones. Portions at a meal are dependent on several factors including; physical activity, stress, age, height, body type, and more. It is important to remember that everyone’s portion size needed at a meal will vary.

For more information on the separate food groups and the importance of each one please click

Some examples of food and the food group they belong to can be found in our previous posts.

**Disclaimer: blog posts are not meant to replace medical advice. If you have a personal medical condition please consult with the appropriate provider**

Flavours of Fruit

 

Fruit is essential in providing vitamins and minerals needed for the body to function every day. Every colour provides a different vitamin or mineral. Additionally, fruit provides sugar for energy and fibre to slow absorption, making fruit a great snack for sustainable energy.

Red: Contents of the following vitamins/minerals vary per example

Vitamin A, Calcium, Vitamin D, Vitamin C, Folate, Flavonoids

These vitamins/minerals support vision, memory function, heart, and prostate health, as well as reducing cholesterol, cancer, and stroke risk.

Ex. Strawberries, Cherries, Raspberries, Watermelon, Rhubarb, Pomegranate

Orange/Yellow: Contents of the following vitamins/minerals vary per example

Alpha-carotene, Beta-carotene. Vitamin A, Vitamin C, Folate

These vitamins/minerals support vision and the immune system. Additionally, they reduce the risk of cancer and heart disease.

Ex. Orange, Lemon, Mango, Peaches, Gooseberries, Cantaloupe, Pineapple

Green: Contents of the following vitamins/minerals vary per example

Vitamin K, Folic acid, Potassium, Vitamin C, Iron, Carotenoids

These vitamins/minerals boost the immune system, lowers cholesterol, maintains bones and teeth and support vision.

Ex. Kiwi, Honey dew, Grapes, Limes, Pears

Blue/Purple: Contents of the following vitamins/minerals vary per example

Calcium, Vitamin D, Vitamin C, Folate, Flavonoids, Antioxidants

These vitamins/minerals support vision, memory function, heart, and prostate health, as well as reducing cancer and stroke risk.

Ex. Blueberries, Grapes, Blackberries, Plums, Figs, Black currants

White: Contents of the following vitamins/minerals vary per example

Potassium, Selenium, Vitamin C

These vitamins/minerals help to lower cholesterol and blood pressure

Ex. Dragon fruit, Pears, Coconut, Banana

Aim to make every day a RAINBOW Day to ensure you meet your daily vitamin and mineral needs!

 

 

**Disclaimer: blog posts are not meant to replace medical advice. If you have a personal medical condition please consult with the appropriate provider**