Forward Magazine February 2024

C A M P U S D I N I N G M AG A Z I N E

Finding Your Beat Understanding Your Heart Rate and Its Impact

Jazz Up Your Taste Buds

Mardi Gras Foods Trends to Try

Flavors of the Diaspora

Love in Translation: 5 Ways to Use Love Languages to Spread Positivity in Your Community

Daring to be Different How Taking Risks Can Lead to Personal Growth and Success

Exploring Shared Flavors and Techniques Across the African Diaspora

Mastering the Clock How to Manage Your Time Like a Pro

FEB

2024

forward Bold Love Welcome to February, the month of “Bold Love”! This is the perfect time to embrace the boldness of love and show appreciation for the people in your life who matter most. As we celebrate Black History Month, Heart Health Month, and Mardi Gras, we are reminded of the importance of love, connection, and celebration. This month is all about expressing our love and gratitude for the people in our lives who support us, inspire us, and make our lives better. Whether it’s spending time with loved ones, expressing gratitude, or performing acts of kindness, this is the time to show our appreciation and spread love in all its forms. Don’t be afraid to show bold love, showcasing it through a grand gesture or a simple act of kindness.

Sweet + Heart “Sweet+Heart” celebrates natural sweetness with ripe fruits like berries and mangoes, balanced by a touch of honey or maple syrup. These sweet flavors are paired with heart healthy ingredients: nutrient-packed greens, whole grains like quinoa, and lean proteins such as grilled chicken or fish. Aromatic herbs and spices like basil and turmeric enhance taste while offering additional health benefits. This fusion creates a delicious, nourishing menu that supports a healthy heart.

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Mastering the Clock

How to Manage Your Time Like a Pro The concept of time has been discussed for over a hundred years, as scientists try to find a way to alter it. We see examples of exploring time through movies and television shows with various forms of time travel, exploring new versions of the universe, and parallel universes. While there have not been big breaks in exploring these time-related concepts, one thing is constant about time: we can manage it.

Managing time can be difficult and is something that many struggle with.

According to the American Psychological Association, “20% of adults are chronic procrastinators.” This hinders them from getting daily tasks done effectively. To combat procrastination, the act of delaying or postponing something, one must have a proper time management system. However, according to Zippia.com, a job searching tool, 82% of adults do not have one.

Many college students also struggle with managing time due to the constant stress of classwork, home life, and financial issues, to name a few. This leads to procrastination, and psychologist William Knause estimates that “90% of college students become chronic procrastinators, many of whom end up dropping out of college.”

There are many ways to manage your time correctly; however, you must be patient. It will take some time to adjust to new daily routines and changes you may make in your schedule.

One of the significant keys to mastering time management is consistency, which takes time.

We, by Campus Dining at Thompson Hospitality, want to ensure you have all the tools to tackle the semester. Here are a few ways you can begin to master your time management:

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February 2024

Plan Ahead You cannot always predict what may happen next, but you can always plan to ensure you are prepared. Planning does not mean preparing for years to come; instead, you can start small.

Begin by listing your upcoming assignments in the order they are due, followed by the time it may take to finish them. Use this list to keep up with your class assignments to ensure you meet deadlines. Making sure you prioritize your schoolwork will allow you to see clearly what time you have left for extracurricular activities such as leadership positions, jobs or internships, and school clubs.

Break Bigger Tasks into Smaller Specific tasks may seem intimidating when trying to check off things on your to-do list. If a task on your list appears too much to handle, try breaking it into smaller tasks. A big semester project can be separated into multiple steps, such as researching and gathering information, outlining, and finally using the information to execute it. Breaking things down allows the stress you may feel to alleviate and tackle stuff in a manageable way.

Limit or Remove Distractions Everyone has different ways to help them overcome the stressors of college. However, we often only notice distractions once they directly affect our progress—being aware of what works and what doesn’t allows less time to pass by and more productivity to happen. Do not be afraid to create those boundaries with your peers and yourself to maximize your day.

Build a Personalize Schedule Do you have a place to write down your schedule? Whether it is a planner or calendar, keeping track of your daily schedule is important. Everyone’s daily schedule is different, and it is essential to ensure your schedule works for you. Building your personalized schedule allows you to determine what works for you through trial and error. From choosing to indulge in breakfast after your morning class instead of before, taking an alternate route to class to cut time, and finding time to nap before studying, it is essential to find what works best for you.

Get Help From Others We all can use a helping hand sometimes, as the weight of the world can be too much to bear. If you ever find yourself overwhelmed, try to reach out to your friends or a trusted faculty member for help. Asking for help and guidance lessens the time spent being hard on yourself for having difficulties completing a task. There are also counseling services on your campus that can help you create a plan to navigate your college career.

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Love in translation

5 Ways to Use Love Languages to Spread Positivity in Your Community About 30 years ago, through his experience as a Baptist pastor and couples counselor, Gray Chapman launched his theory on various ways to communicate love to your romantic partner.

Through his observations from talking and counseling couples, he realized that every couple had a different way of communicating and expressing love to one another; thus, the idea of love languages was born. Though the initial concept focused on romantic relationships, love languages can appear in any relationship you encounter, from platonic to professional, and your relationship with your community.

The five love languages include acts of service (doing something that helps someone), physical touch (showing physical affection), quality time (spending time with someone and giving undivided attention), gifts (giving someone a thoughtful present), and words of affirmation (expressing admiration). It is suggested that people typically use all love languages; however, everyone has a primary love language they prefer the most.

Since Chapman’s revelation, the idea of love language has been trendy in society as many people yearn to know more about the various ways to communicate. Despite the popularity of the famous love language quiz, no published findings or scientific analyses can prove the theory's validity. With studies still developing and researchers asking questions, there is much to learn about love languages.

Nevertheless, there are many ways to showcase the five love languages in your everyday life and community. This Valentine's Day season, show appreciation and care to the community around you. Here are five ways you can use love languages to spread positivity.

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February 2024

Acts of Service It is one thing to say you care and another to show you care. Serving your community is a great way to give back, and you can do so in various ways. You can start small and host a community clean-up around the campus and neighborhood. Keeping the community clean makes the area more pleasant, as living in a clean environment can help make life healthier and less stressful. You can also become a role model for others as you clean; people may think twice before littering.

Physical Touch Many hands-on activities can be done to spread positivity in the neighborhood. Volunteering at local community centers and K-12 schools after-school programs can impact the community. There can never be too many positive role models for children at community centers and schools. In your free time, you can help them with various activities such as arts and crafts, reading to them, recreational sports, etc., all while sharing knowledge about higher education.

Quality Time There is nothing better than spending time with the people you care about. Often, many need the chance too. According to a study published at the National Institutes of Health, about 70% of residents in senior citizen homes are classified as moderately or severely lonely. If you have a nearby center, check out their volunteering opportunities and participate in the various activities. While visiting, try to get to know the residents and learn about their lives. Not only will you brighten up their day, but you will also learn something new.

Words of Affirmation Everyone needs a pick-me-up, and one of the best forms is words of affirmation. There are various ways you can give out positive affirmations in your community. One way you can is by writing letters to children in hospitals. Reach out to your local hospital and inquire about sending letters. If able, gather your friends to make colorful and fun cards to send to the children to put a smile on their faces.

Another way you can spread positive words is by handing out notes of positivity to people as they walk to classes on campus.

Receiving Gifts Gifts do not have to be expensive; they can be thoughtful and impactful to the receiver. Hosting a food or clothes drive and donating it to a local shelter can be the best gift to someone in need. You can even partner with your school’s pantry to collect non-perishable food items for the campus community.

What may seem easy to come by for you can be the greatest gift to another.

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February 2024

Finding Your Beat

Understanding Your Heart Rate and Its Impact on Health How well do you take care of your heart? In what ways do you protect it? It is easy to answer on a surface level, with emotions at the forefront. However, although your emotional health can affect your heart, it is crucial to recognize the other factors that lead to heart problems. As the old saying goes, it is essential to listen to your heart, as it can be the key to a healthy lifestyle.

Heart attacks have always primarily been an issue for adults over the age of 50; however, in recent years, doctors have found that adults under the age of 40 have seen a spike in heart-related issues. In 2019, the American College of Cardiology reported that despite fewer heart attacks happening in the United States due to the decline in smoking and the increase in new medication, young adults are seeing a spike in heart-related conditions. A recent study found that 1 in 5 adults 40 or younger is more likely to suffer from a heart attack.

Because of the spike in heart attacks among young people, doctors have been looking into possible risk factors leading to the cause. Ron Blankstein, a preventive cardiologist at Brigham and Women’s Hospital, and his colleagues suggest that the potential risk factors could include diabetes, high blood pressure, cholesterol, smoking, and a family history of premature heart attacks.

Managing your heart rate is a great way to monitor your health to gain insight into potential health risks. Your heart rate is the number of times your heart beats in one minute. While you do your daily activities, you will notice slight jumps and declines in your heart rate, such as going up when you are stressed, overwhelmed, or down to a steady pace as you rest.

MayoClincic.com states that a normal resting heart rate for adults ranges from 60 to 100 beats per minute. For some, a lower resting heart rate implies that your heart works more efficiently. To check your heart rate, you can check your pulse by placing your index and third fingers on your neck next to your windpipe; you can also check your pulse on your wrist by placing two fingers near the thumb side of your wrist between the bone and tendon.

Different factors can affect your heart rate, such as age, fitness activities, emotions, body size, medications, and being a smoker, to name a few. It is essential to be sure you are living a healthy lifestyle so you can recognize how your heart typically works to decipher when things are wrong.

If your heart rate is not rising or changing during a workout or day-to-day activities, “it is a sign that the heart may not be pumping fast enough to keep up,” says Dr. Danel Frisck, who specializes in studying the heart’s electrical pattern. You can also identify if your heart rate is too low, as you may feel dizzy and unable to balance correctly, causing you to want to sit down immediately. To recognize if your heart is beating too fast, you will feel a racing sensation like an adrenaline rush.

Arrhythmias, an irregular heart rhythm, commonly cause high and low heart rates. Though not life-threatening and can be managed with medication, it is imperative to monitor the functions of your heart throughout your day. If you are experiencing either of these symptoms often during regular activity, be sure to consult with a health care professional. To maintain a healthy heart rate, the best things you can do are watch your diet, stay active, and avoid harmful toxins such as excessive alcohol. Even at a young age, using preventative measures to care for your heart is imperative.

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Flavors of the Diaspo ra Exploring Shared Flavors and Techniques Across the African Diaspora

The forced migration of Africans during the 15th century was more than taking people from their homes; it stripped doctors, lawyers, teachers, families, and so many more from their culture. However, it is often perceived that enslaved Africans did not have much culture, which has proven to be untrue throughout the years. Food is one of the main ways people worldwide connect, and throughout the African diaspora, there are many ways you can see how interconnected the cultures are. The steady influx of Africans throughout North America, South America, and the Caribbean led to many African traditions being changed and rejuvenated into something brand new. Many unique dishes became staples in particular regions and grew in popularity.

West Africa is home to many delicious cuisines, and one of the most popular dishes is Jollof rice. Jollof rice is typically made with long-grain rice, tomatoes, chilies, onions, spices, and other vegetables and meat. Similar to this West African classic, in the low country and coastal regions of South Carolina and Georgia, you can find the Gullah or Geechee people’s staple of Gullah red rice.

Gullah red rice is directly derived from Jollof rice as it includes the tomato flavor and many tasty seasonings to make it flavorful, along with sausages.

Taking a step away from Jollof rice, another rice dish that is very popular amongst the African diaspora is the combination of rice and beans. In Latin America, there is Moro, Ghana has waakye, and much of the Caribbean, such as Jamaica, has the staple dish of rice and peas, all of which include the simple ingredients of rice and beans with a plethora of seasonings to add flavor.

The diaspora also has a tradition of smothering meats such as oxtails in Jamaica and southern smothered chicken that is popular in the southern region of the United States. Trinidad’s callaloo dish, Ethiopia’s Gomen, Kenya’s Sukuma wiki, and the African American dish of collard greens all use the standard steaming method.

In a small South American country between Guyana and Guiana, Suriname is populated today by the descendants of former enslaved Africans. The culture includes many influences from Guinea, Senegal, Mali, Ghana, and Nigeria cultures. Because of the connection, many crops cultivated are directly from those African regions, such as cowpeas (black-eyed peas), legumes such as Mārama, Bambara groundnut, and African eggplant. Each of these crops, along with many others, are still produced.

Despite the separation, it is evident that throughout the diaspora everything is connected, with food being at the center.

Though it may feel as if cultures and traditions have been lost in respected areas, they just morphed into a new form with the core having the same origin.

Throughout the years of enslavement, many techniques and traditions were lost; therefore, new traditions were made to supplement the gap. With those new ideas in place, many cultures and practices throughout the diaspora blossomed, all with the same African roots. This Black History Month, celebrate the various sections of the diaspora and discover many new foods to try. You never know what mouthwatering dishes you will encounter or be familiar with.

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Jazz Up Your taste Buds

Mardi Gras Foods Trends to Try In February, through the downtown areas of New Orleans, including Bourbon Street, uptown, and mid-city, comes a lively celebration of culture. With live music, parades, picnics, and floats, many people worldwide travel to New Orleans, Louisiana, to enjoy the wonderful holiday of Mardi Gras.

Along with the fun activities, the food served at Mardi Gras often steals the show. Mardi Gras, translated in French as “Fat Tuesday,” is a fun and festive holiday celebrated Tuesday before the Christian day of Ash Wednesday, marking the close of the pre-Lenten season. Fat Tuesday refers to the custom of using all of the fats in the home before Lent in preparation for the religious tradition of fasting. Among the many activities and traditions of Mardi Gras, the French and Southern fused food allows guests to be in for a savor and sweet treat. In celebration of the exciting holiday, here are some Mardi Gras food trends to try this holiday season!

Beignets Cut into squares, made with fewer eggs, and topped with powdered sugar, this donut-like dessert is a popular treat in New Orleans. Beignets are not just eaten during the Mardi Gras celebration but are shared all year round.

Mardi Gras King Cake With a mix of coffee cake and cinnamon roll decorated with purple, yellow, and green icing, this sweet and tasty treat is a Mardi Gras staple. The delicious treat is packed with fruit filling and sweet cream cheese.

King cake can be found in New Orleans bakeries and supermarkets during early January and Ash Wednesday; however, some places begin selling during December. Many bakeries offer fast deliveries across the United States for people who may miss the holiday festivities.

Muffuletta Sandwich If you are looking for a delicious Italian sandwich that will fill you up, look no further than the muffuletta sandwich. Stuffed with salami, ham, and cheese and marinated with olive salad between slices of Sicilian sesame bread, this savory sandwich will keep you filled for the whole day.

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Creole Gumbo There are numerous ways to prepare gumbo, a dish with African, French, and Native American origins. Gumbo is a flavorful treat often enjoyed at the end of the night during Mardi Gras. This hearty meal allows for diverse interpretations, incorporating various vegetables and meats to provide warmth. It’s worth noting that there are different iterations of the gumbo recipe, adding to the richness of its culinary tradition.

Red Beans and Rice Simple and easy to make, red beans and rice are a quick meal that can be made family-size or in a single serving. This meal or side dish can be made with smoked sausage or eaten as is.

Etouffee Like gumbo, etouffee is a warm creole and Cajun cuisine made with various vegetables that make for a meal to end the time. This meal is known to have protein, traditionally shellfish like crawfish, with many seasonings that give it a delectable flavor. Typically served over rice, this New Orleans staple is a must-try during the Mardi Gras celebration.

Crawfish Boil Crawfish boils are a famous boil in New Orleans, like shrimp and crab boil are in other major cities. Served in a clear bag or tray, crawfish boils are served with corn, cooked potatoes, garlic, andouille sausage and other vegetables.

Jambalaya With a fusion of French, African, and Spanish flavors, jambalaya is a great meal with delicious ingredients. From vegetables, chicken, and sausage mixed in rice, this one-pot dish can be personalized to your liking. Many people alternate the protein added with shrimp, crab, or crawfish, which are popular. The versatility of this one-pot meal is a great dish to share with an abundance of people.

Dirty Rice Referred to as Cajun rice or rice dressing, this dish can be paired with other delicious food or eaten as a main dish. Made with meat and spices to give it its “dirty” brown color, dirty rice is a Louisiana classic and must be tried during the Mardi Gras celebration.

Pecan Pralines Looking for a quick sweet treat to eat on the go? Look no further than pecan pralines, a delicious New Orleans delicious staple. Made with sugar, butter, vanilla, and heavy cream, this delicacy will surely melt in your mouth and satisfy your sweet

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February 2024

h t n o M e h Recipe of t SALAD

. . . . . . . . . . . . . . . . . . . . . . . ..

R A S E A C N O M L SA

Ingredients

•

4 oz. Grilled Salmon

How to Prepare

1. Season 4 oz. salmon fillet with salt and pepper.

2. Grill the salmon over medium

•

3 oz. Kale

•

3/4 oz. Parmesan

heat for 4-5 minutes per side

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1/4 cup Croutons

or until cooked through.

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Salad Dressing

3. Let the grilled salmon cool slightly before assembling the salad.

4. In a bowl, place 3 oz. kale.

5. Add 3/4 oz. parmesan.

6. Mix in 1/4 cup croutons.

7. Combine salad ingredients with your preferred dressing.

8. Place the grilled salmon fillet (approximately 4 oz.) on top of the salad.

9. Ensure each salad is a single portion and enjoy!

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