SEPTEMBER 2016 ISSUE
VOLUME ONE
THE
APPLE NEWSLETTER
WELCOME BACK EDITION IN ASSOCIATION WITH THE HEALTH STUDIES STUDENTS’ ASSOCIATION
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WHAT THIS IS The purpose of this newsletter is to help keep the students of health studies upto-date and informed of what’s happening within their faculty. Students can read about a variety of topics ranging from current health issues to studentfriendly recipes. If you have any questions, comments, concerns, or articles you wish to submit, email us at: westernhssa@gmail.com
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To the incoming Class of 2020, welcome to Western and the Health Studies community; and to those of you who are returning for another year at Western, welcome back! My name is Kyleen (they call me KyKy) and I am honoured to be the incoming Health Studies Students’ Association (HSSA) President for the 2016-2017 school year. Fun things about me: I like to cook and bake, mostly because I love to eat; I’m a huge fan of staying active—whether through weight-lifting, running, practicing yoga, or hiking; and I love going on adventures. Having sat on HSSA for the last two years, I am passionate about improving the student experience for underg raduate Health Studies students. The HSSA team has been hard at work preparing for the new school year and we are all really excited to meet, work, and learn with you.
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WELCOME OR WELCOME BACK Words from the 2016-2017 HSSA President, Kyleen Wong
If you have any questions, comments, or concerns about HSSA, anything Health Studies-related, or life in general, please reach out to me through Facebook (Kyleen Wong), email (kwong527@uwo.ca), or say hi in person. I more often than not have homemade banana bread on me that I don’t mind sharing…
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YOUR HSSA Alex Wolf, Senior Advisor
Arushan Arulnamby, VP Academics
Abby Dzur, VP Communications
Amilya Ladak, VP Events
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YOUR HSSA… Iris Selimi, VP Student Affairs
Richard Truong, VP Promotions
Jessica Grewal, VP Finance
Kaitlyn Tyschenko, VP Administration
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YOUR HSSA… Joey Chan, Ivey Liaison Officer
Clemence Ngandu, USC Health Studies Councillor
Juliana van Gaalen, Photographer
Adrian Lizzi, Grad Social Chair
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YOUR HSSA… Marcus Wong, 4th Year Representative
Brennan Wong, 2nd Year Representative
Shannon Carman, 3rd Year Representative
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EAT Your HSSA gets it, school is hectic, crazy, and sometimes down right stressful. Cooking and preparing food that tastes good and is good for you can seem like an unattainable feat, which makes grabbing that $2 box of Kraft Dinner very tempting. Well get ready to have your mind blown with the following cheap, easy, healthy, and delicious recipes that you can make ahead of time to achieve the #MealPrepGoals.
One Pot Veggie Pasta Recipe adapted by Kaitlyn Tyschenko from @FoodByShared Prep time: 15 minutes | Cook time: 25 minutes
Ingredients • • • • • • • • • • •
One box whole-wheat pasta 3 large roma tomatoes, diced 1 onion, diced ¼ cup sun dried tomatoes 3 garlic cloves, minced 1 tablespoon dried parsley 1 teaspoon red pepper flakes 1 tablespoon basil 2 tablespoons thyme 1 tablespoon cumin ¼ cup halved black olives (optional) • One box no salt added veggie broth
Directions • Combine ALL ingredients in a large pot, including the pasta. • Pour vegetable broth over ingredients. • Bring pot to a boil over high heat. Do not cover with a lid until it is boiling. Reduce to a medium simmer and let cook, stirring and turning pasta frequently with tongs, until pasta is al dente and broth has nearly evaporated, about 12-14 minutes. - Pay attention to the way your pasta is cooking, if it is taking longer, reduce the heat and keep checking on it, taste it frequently to ensure that it is at a texture you enjoy. • Season to taste with salt and pepper and enjoy your super delicious and quick meal.
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EAT MORE Grilled Veggie Burgers Adapted by Kaitlyn Tyschenko from @MinimalistBaker Prep time: 20 minutes | Cook Time: 10 minutes
These veggie burgers are super easy and taste amazing – Everyone I have served these babies to has loved them, both meat eaters and non-meat eaters. I have had a lot of veggie burgers (and meat burgers pre non-meat eater days) and I can honestly say that they are some of the best I have had. Super moist and crispy at the same time. Tons of flavour and holds together like any regular ol’ burger. The best part? They are PACKED with amazing nutrition (13.6g of protein per serving) and give you energy instead of making you feel lugged down and heavy. Give them a try for yourself and enjoy a burger that’s good for the soul and body.
Ingredients • 1 cup cooked brown rice • 1 cup bread crumbs • 1/2 large white onion (~55 g | 3/4 cup), finely diced • 1 – 2 tbsp. (~8 g) each chilli powder, cumin powder, and paprika • 1 can black beans • 1/3 cup bread crumbs • 3-4 tbsp. tomato sauce • ¼ cup sun dried tomatoes – finely chopped • 1-2 cloves garlic
Directions 1. Cook your brown rice. 2. Heat a skillet over medium heat. Once hot, add ¼ cup water, onion, garlic, and sun dried tomatoes. Season with a bit of salt and pepper and sauté for 3-4 minutes, or until onion is fragrant, soft, and translucent. Remove from heat and set aside. 3. In a large mixing bowl, add drained dried black beans and mash well with a fork, leaving only a few whole beans.
Directions for grilled veggie burgers continued on next page…
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EAT SOME MORE Directions for Grilled Veggie Burgers Continued… 4. Next, add cooked rice, mixed spices, sautéed onion, garlic, sun dried tomatoes, bread crumbs, tomato sauce, and mix thoroughly with a spoon for 1-2 minutes, or until a mouldable dough forms. If dry, add extra 1-2 tbsp. tomato sauce. If too wet, add more breadcrumbs. Taste and adjust seasonings as needed. 5. For larger burgers, divide into 5 patties (1/2 cup in size), or form 10 smaller burgers (1/4 cup in size). To help form the patties, line your 1/2 or 1/4 measuring cup with plastic wrap and pack with burger mixture. Press down to pack firmly, then lift out by the plastic wrap’s edge, and slightly flatten with hands to form a 3/4inch thick patty. Set on a baking sheet or plate for grilling. 6. If grilling, heat the grill at this time and brush the grill surface with oil to ease cooking. Otherwise, heat the same skillet you used earlier to medium heat. 7. Once skillet is hot, add just enough oil to lightly coat the bottom of your skillet, then add your burgers - only as many as will comfortably fit in the pan. Otherwise, add burgers to the grill and close lid.
8. Cook for 3-4 minutes or until well browned on the underside, then flip gently. They aren't as firm as meat burgers, but will definitely hold their shape. Reduce heat if cooking/browning too quickly. Cook for 3-4 minutes on other side. 9. Remove burgers from heat to let cool slightly, and prepare any other toppings/ sides at this time (such as grilling/toasting your buns). 10. Serve burgers as is, or on toasted buns with desired toppings. Leftovers keep in the refrigerator for 2-3 days. 11. To freeze for later, cook burgers as instructed on grill or skillet. Then set on a baking sheet or plate and freeze. Once frozen completely, seal in a freezer-safe bag or container and store for up to 3 weeks. Reheat in a 375 degree F oven on a bare baking sheet for 20-30 minutes, or until warmed through and golden brown (or in the microwave for 1-2 minutes).
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By: Amilya Ladak
TIPS & TRICKS Welcome to Western Class of 2020! Your experience here at Western is what you make it and we hope you’ll keep some of our tips for success in mind as you progress throughout your degree. One important aspect of university life is finding balance between academic and social life. Midterms come around much faster than we all expect them to, so remember to stay on top of your work while meeting new friends. Once you can establish a good social and academic balance you will likely feel less stressed and have a much easier time tackling heavy workloads and exam studying. Balance in other aspects of life such as healthy eating and exercise is also a great way to de-stress. Our recreation centre offers many fitness classes, intramural sports, drop-in sports and more!
There are many unique opportunities within the Health Sciences Faculty and within Western to meet other students and get involved in cool initiatives both locally and globally. Getting involved in clubs, associations and faculty councils, for example, will also give you a break from the books where you can focus your energy on pursuing existing interests and developing new ones. As DJ Khaled would say, maintaining a balanced lifestyle is the key to success in University and getting involved is just one way to keep this balance! Between academics, social life, extracurricular activities and staying active, you’re bound to become a very well rounded Health Studies Student! Good luck in your first year and don’t forget to reach out to your residence staff, sophs, councillors or your fellow Health Studies peers for support in anything you need along the way! Just remember to get involved, live a balanced life and keep yourself healthy and happy by making the right choices. All the best and have fun!
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WESTERN CARES
Resources for everyone By: Kyleen Wong
Western boasts a large number of resources that are available to their students, faculty, and staff. As an incoming undergraduate student at Western, you have a full four years to take advantage of these resources. Western USC: The USC is the student government group that has three main functions: it acts as an advocacy group on behalf of undergraduate students; it provides services and prog rams including campus restaurants, a movie theatre, a clothing store, a bike shop, and printing shop; and it offers hundreds of opportunities for students to g et involved with their community through internships and programplanning. Western Student Recreation Centre: A membership to Western’s beautiful gym is included with tuition, giving you access to a weight room, pool, fitness classes, squash courts, gyms and much more.
Student Development Centre (SDC): The SDC offers a number of services to enable students to thrive, including but not limited to personal counselling, indigenous services, international student ser vices, lear ning skills ser vices, writing support centre, psychological services, LGBTQ support, and services for students with disabilities. (Western Student Services Building). Student Health Ser vices (SHS): SHS aims to optimize student wellness through medical care, counselling and psychiatr y, birth control information, allergy injections and immunization, STI testing and other services. (University Community Centre, Room 11).
Foot Patrol: Foot Patrol is a free, volunteerbased ser vice that provides walking escorts on main and affiliate college campuses, in addition to other personal safety awareness initiatives. During the school year, Foot Patrol g enerally operates from 6pm to 1am on weekdays. (University Community Centre, Room 57)
Resources continued on next page...
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WESTERN CARES A LOT Resources for Everyone Continued‌ Ombudsperson: The Ombudsperson provides information about academic and non-academic issues that deal with fairness. For example, the ombudsperson can offer guidance on how to deal with scholastic offences and on the grade appeal process. (Western Student Services Building, Room 3135). Wester n Chaplains: Wester n Chaplains provides spiritual and religious support to students, staff, and faculty. (University Community Centre, Room 38B).
Student Emergency Response Team (SERT): Comprised entirely of students, SERT responds to emergency 911 calls on campus. SERT also offers first aid courses. (University Community Centre, Room 28). We l l n e s s E d u c a t i o n C e n t r e (WEC): The WEC offers students a safe, comfortable environment to get connected with wellness resources available at Western and in the London community. If the staff at the WEC are unable to answer your questions, they will refer you to the person who can. (University Community Centre, Room 76).
Keep in mind that the resources listed above are just a small number of the resources available to you as a Western student. If you want to learn more, please visit the USC website or visit the Wellness Education Centre (UCC 76).
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WRITE for US If you’re looking for an opportunity to get published, consider becoming a writer for The Apple Newsletter. We’re looking for writers who are interested in the topics of health & wellness, food & nutrition, and student life. If you wish to have your article published in our next issue, please submit it to Richard (rtruong5@uwo.ca) by September 25th 11:55PM.
KEEP UP with US website: www.westernHSSA.com facebook: www.facebook.com/HSSA twitter: www.twitter.com/WesternHSSA instagram: @westernhssa
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