Culitvating Reslience and Perseverance GrowthGardeningMindset
Using Sensory Activities to Reduce Stress
The Power of Balanced Nutrition Fueling Up and Feeling Good
Rethinking Food Waste for a Sustainable Tomorrow Feeding the Future
Just like athletes aim for gold medals in the Olympics, Luxeathoners set their sights on personal triumphs and crossing the finish line as champions. This theme embodies the essence of perseverance, resilience, and the unwavering pursuit of success as we approach the final stretch, miles 22-23.
This month, it’s all about celebrating those of us who are still in the race, who haven’t given up. So, let’s rally together, keep pushing forward, and go for our own gold. We’ve got this!
Plate Perfection focuses on fueling your body for the Luxeathon by creating balanced plates that are both healthy and Instagram-worthy. Discover how to craft meals that not only give your body the energy it needs but also look stunning and appetizing.
Oatmeal is a nutritious powerhouse, packed with fiber, protein, and essential nutrients like iron and magnesium, which support overall health and well-being. Its high fiber content aids in digestion, helps regulate blood sugar levels, and promotes a feeling of fullness, making it an excellent choice for a healthy and satisfying breakfast option.
Stop! Food Waste empowers guests to take action and reduce their food waste. Together, we can make a positive impact on the environment and promote sustainability by minimizing wastage in our daily lives.
Fostering a Supportive
Trying to thrive while you mentally, physically, or emotionally have checked out is the hardest part about finishing things. But when you look back over the semester and see what you accomplished, it can be all the push you need to finish the semester and your Luxeathon strong. You didn’t run this race, pass your test and finals for you to quit when you’re almost at the finish line. Take some time to look back all the obstacles you accomplished and express gratitude that you made it this far and continue to run forward until you’re passed the finish line.
Preserving the mindset you had at the start of the semester may have faded out. But its not too late to get back in the race and move forward to all the goals you have for your life. Finishing the semester in it entirety and sufficiently is the goal. But with academic pressure, personal life struggles and life’s setbacks you could feel that goal is unattainable. There are resources that can help you navigate through the tough times, so that you can feel like your normal self.
Your friends and peers could be a resource to help you maintain your sanity and help you get back on track when you feel life is tough. Talking with friends about struggles may give you empathy about their situation and could help you realize that, just like you, others are trying to maintain in their lives. Talking with friends may also give you a resource you didn’t know was available. Talking may be the help you need to help navigate what the setback is and having a conversation with someone may give you the clarity you need to conquer whatever it is that’s holding you back.
Its half-way through the semester and you may be looking at your goals trying to figure out how you’ll compete them. If you feel like your goals are not reachable at the moment, adjust them to fit your current needs. You can keep the original goal, but tailor it to fit your current needs or situation right now. This is not a time to throw the goal to the side or not to accomplish it. Your goal is still the goal, but with other factors in place. Don’t forget to revisit the original goal to accomplish it later on.
It can look like you have everything together and it can be easy for others to put things on your plate and expecting task to be completed like they normally would. However, looks can be deceiving. On the outside things can look like everything is OK, when internally, you may be struggling to maintain. Recognizing that it is acceptable to decline additional requests because of your current commitments is crucial when trying to preserve your momentum. It’s important to put your best out every time, with everything you do. If saying “No’ or “I can’t commit to that right now”, is the solution at the moment then it’s necessary. Protecting your well-being and maintaining your current responsibilities will ensure that you can perform at your best. Further, if you are not able to take on the additional responsibility at the moment, consider asking if you can do it when you get the extra time or after completing your prior obligations. This approach shows you have a desire to get the request done but need to manage your workload realistically.
Acknowledging that you need help with maintaining through the semester is human and sometimes inevitable. Putting out work that you wouldn’t be proud of is unacceptable and should be avoided. Talking with a trusted source, tailoring your goals and/or declining request, when necessary, could be strategies to preserve yourself in school and in life. By implementing these strategies, you can navigate the semester more effectively and ensure that you produce work you are proud of, while also taking care of your mental and emotional health.
Culitvating Reslience and Perseverance
Resilience, adaptability and positivity are skills needed to tackle life’s shortcomings. Things don’t usually come easy, and most people have to sacrifice, pivot or look at things from a different perspective to get the desired outcome. These skills are not built over night; just like plants, the skills need to be “watered,” built, nurtured, and maintained to reap the benefits.
Much like gardening, resilience, and positivity share some parallels. Being resilient is the adaptability to cope with stress, setbacks, adversity or change while maintaining a positive outlook. In gardening, a plant may flourish in the spring rain and warm temperature, but a sudden cool day could damage its soil and potentially destroy it. In comparison, a student may have a great academic semester, until a disappointing quiz grade causes their overall grade to decline. Being as resilient as a plant recognizes that setbacks or change will happen. However, how the plant, or you bounce back from the setback is what truly matters and could be crucial. Just as a gardener tends to the soil and nurtures the plant back to health, you can learn from your experiences, make necessary adjustments, and continue to grow.
Adapting could be a struggle and may come at the “wrong time.” However, having this skill will nurture a willingness to change or pivot direction. Asking questions and expanding your comfort zone also contributes to adapting smoothly to changes. Change, most times, is impossible to avoid but can be important when growing through life. Like flowers, they change with the seasons and blossoms to their full cycle. Accepting that change is part of life and only controlling what is in your control is the secret to navigating through life. Furthermore, adapting to change builds problem-solving skills making it easier to come up with creative ways to help adapt to the change.
Cultivating a positive mindset is important when practicing resilience and adaptability. Positiveness could be described as the base for resilience or adapting to change. Staying positive when life gives you lemons helps you make sweet lemonade while tackling the day with a positive mindset. Positivity and gardening could also be related to each other. In gardening, you nurture tiny seeds, patiently waiting for them to grow and flourish. This process teaches patience, resilience, hope, and the joy of small victories. Much like life, having patience, resilience, hope, and joy about the “little” things can transform your outlook and instill hope, helping you adapt and thrive in any situation.
Stress, setbacks and change are likely to happen. Learning from those triggers is how you set yourself up for success. Embracing the change and setbacks and pivoting them to work in your favor is how you build a resilient attitude and cultivate a positive mindset. Reflect on your losses or failures; then extract the lessons from them. Learning from your setbacks gives you insight and can help you approach future challenges with positivity, resilience and knowledge. Life’s setbacks can be an opportunity for growth. Growing through struggles and adversity can be away to refocus on your success. Your goals may look different now based on stress or change, this could be the perfect time to reassess what your goals are and how it contributes to your overall-being.
Take some time to think about how you cultivate resilience, express positivity, and adapt to change. These very important factors play monumental roles in the joys of everyday life, shaping how we respond to challenges and embrace opportunities. These factors don’t get better overnight; in fact, it takes a lot of hard work and dedication. But by focusing on building resilience, maintaining a positive outlook, and being adaptable, we enhance our ability to navigate life’s ups and downs with grace and confidence, ultimately leading to a more fulfilling and joyful existence.
You’re almost at the end of the semester and you may feel that you need a boost of energy to help you make it to the end. We’ve all been there. The last couple months of school can feel like the longest and can be a stressful time for everyone on campus. Getting through the rest of the semester with grace and resilience will help you express gratitude.
Some people enjoy decompressing at the beach, in their favorite spot on the couch or, while enjoying their comfort food. At some point, freeing yourself from hard work is vital to living a well-rounded life. Some people also decompress with sensory activities. Sensory activities are activities that simulate your senses, including smell, taste, hearing, touch and sight. Some sensory activities are angled at aromatherapy, chewing gum or decorating a space.
In this article, Campus Dining by Thompon Hospitality offers ten sensory activities to help manage your stress during busy times and decompress to avoid mental exhaustion. These activities could play a huge role in maintaining your well-being and academic performance.
Making a playlist of relaxing, soothing sounds can help you stay on track and finish the semester out. Music is therapy, in a way, for a lot of people and can be considered relaxing and a stress reliever.
Yoga can help reduce stress and could give you a sense of being “grounded” in life. Engaging in gentle yoga includes breathe control, meditation and gentle physical movements. This exercise is a great way to clear a cloudy mind and focus on the tasks at hand. Consider doing this with your tribe of friends, because they are probably just as stressed as you and this could be a way to connect with friends in stress free environment.
Walking outside can restore your natural being back to calmness. Nature walks provide sensory resets through all sounds, sights and smells. Stopping to smell the roses could be what you need to relax and appreciate your journey and where you are in the present day.
Taking a warm bath combined with calming bath salts can reduce stress and be the ultimate remedy for relieving tension. Consider putting string lights up and turning the bathroom lights off to set a relaxed mood. If baths are not an option, consider taking a warm shower with essential oils.
Doing projects that are centered around art could be therapeutic and a way to express emotions. Consider drawing, coloring, or painting to release frustration and process emotion. Glow-in-the-dark sand can be another sensory activity because it uses touch and sight.
Fidget spinners, stress balls and playdoh can stimulate senses and help you focus your mind on the task at hand.
Aromatherapy is commonly used to help reduce anxiety and uses smell as a sense to calm nerves. Consider using lavender or eucalyptus for added benefits.
By incorporating these sensory activities into your routine, you can effectively decompress and manage stress. Remember, taking time for self-care is essential for maintaining both your academic performance and overall well-being.
A balanced diet provides the body with the nutrients it needs to function properly, including vitamins, minerals, and other essential nutrients. It also includes the right amount of calories. The importance of a balanced diet is that it can help maintain good health, manage weight, and reduce the risk of disease, it also supplies nutrients the body needs to work effectively. Most of your daily calories should come from fresh fruit, vegetables, whole grain, legumes, nuts and lean protein. Calories in food refer to the amount of energy stored in food. On average, 2,000 calories is what is recommended every day to maintain their weight. Furthermore, males tend to need more calories than females, and people who exercise need more calories than people who don’t.
A well-rounded plate should be healthy and a balance of:
■ Vitamins
■ Minerals
■ Antioxidants
■ Carbohydrates (Starches and fiber)
■ Protein
■ Healthy fats
And a balanced diet will include:
■ Fruits
■ Vegetables
■ Grains
■ Dairy
■ Protein-rich food (meats, eggs, beans, nuts etc)
The benefit of a balanced diet is it helps prevent diseases and infections, such as heart disease, type 2 diabetes or cancer. Eating a full range of vitamins, minerals, antioxidants, etc. can also improve your immune system. A healthy, balanced diet can give you healthy, long life. Consequently, an unhealthy, unbalanced diet can result in several health issues, low/poor performance in academic and personal, and fatigue.
A balanced plate and heathy diet will combine all nutrients and food groups mentioned above. It will consist of proteins, produce, carbs and healthy fats.
Vegetables and fruits are nutritious and are key sources for essentials nutrients and should fill up half your plate. Fruits make delightful treats and satisfy sweet tooths.
Carbohydrates should be a quarter of your plate. Whole grain options provide additional vitamins, minerals and fibers. Be careful of many breads and baked goods, as these options have limited nutritional value and contributes to “empty calories”. Empty calories are food items that have mainly calories but provide very little nutrition, such as energy drinks, fruit drinks with added sugar or cakes and cookies.
Protein should be a quarter of your plate with lean protein rich foods. This also should be a combination of animal and plant sources. You can look for lean protein in eggs, poultry and meats. Plant-based proteins can be found in kale, beans and nuts.
Choose healthy fats such as oils like olive, canola or peanut oil in moderation. These oils are essential for energy and cell health. Choosing unhealthy oils, such as trans-fat oils or processed foods can lead to weight gain.
Individual needs will vary based on various factors. However, a healthy and balanced diet should aim to incorporate fruits, vegetables, lean protein and whole grains and starches. Plant-based foods should be considered and limiting the intake of processed and premade food should be avoided. Remember, moderation is key. Following a healthy and balanced diet will allow you to create a diet that nourishes your body and supports your overall health.
The Covid-19 pandemic impacted many lives in numerous ways. One of those ways being how farmers transformed the food industry; this revolution is mainly due to technology. The development of food robots, quick order kiosk and plant-based tech have contributed to overcoming challenges on various scales. Technology in the food industry has become integral in people’s personal life. In addition, it has been used in various ways behind the scenes providing numerous benefits as a result. Technology contributes to safer and healthier food, climate change and competition.
The demand for safer, healthier food has increased significantly and steadily since the pandemic. Consumers are asking for food, but not just any type of food that is nutritious and healthy for the body. Consumers are also requesting more nutritious options when dining out. Increasing production is not enough for businesses to withstand the demand of food products. Consumers are now starting to care about the quality of food which is becoming a significant factor for businesses. As a result, businesses have incorporated technology into their production to help boost sales and distribute better options. For example, Thompson Hospitality has partnered with Monterey Bay Aquarium, the leading source of science-based information for sustainable seafood around the world, to do our part by sourcing sustainable seafood and serving environmentally responsible seafood to its consumers overall, giving them better options.
Global climate change has been becoming a negative concern in how food is revolutionized. People worldwide are taking steps to protect the planet around them. Thus, vegetarian and vegan diets emerge. Consumers are expecting companies to be more sustainable in their food efforts to help combat negative change. Companies worldwide have adopted production processes with digital transformation, creating more transparency. Implementing digital technologies can provide clear and verifiable information about sustainability efforts. This transparency not only enhances trust with consumers but also demonstrates responsible and eco-friendly practices which contribute to a greener future and can ultimately reduce climate change.
How many food delivery apps do you have on your phone? Most of these delivery apps feature the same restaurants on each app, making competition fierce for consumers. Quick service restaurants are joining the effortless revolution of technology, making it even easier for consumers to order food from their own personal devices, such as phones or tablets. These technological advancements could help businesses stand out amidst competition from other apps and restaurants. By integrating user-friendly ordering systems and enhancing the overall customer experience, restaurants can attract and retain more customers.
Plant based technology uses a variety of manufacturing processes to create plant-based foods with improved nutritional profiles, textures and functionality. Some of the technologies include ohmic heating, extrudable fat technology, 3D printed meat, electrospinning, etc. These manufacturing processes have impacted the growth of the plant-based market because of the complexity and realistic structure that mimics animal protein. In addition, plant-based technology is also becoming cheaper and innovative resulting in a wider range of realistic meals for consumers.
The food industry is revolutionizing, and these transformations are driven by advancements in technology. With apps and wearable devices that track dietary habits, consumers are more informed about their food choices than ever before. With healthier food options to address global climate change and navigating fierce competition, technology is becoming an important role in shaping the future of food.
Oatmeal is a fulfilling, hearty dish that can be revamped from plain oats to creative and delicious breakfast foods. There are many different types of oats that make up oatmeal, and many of them have different tastes and cooking times. Traditionally, oatmeal is cooked with water or milk on a stovetop. Oatmeal can also be baked or soaked in liquid overnight. The beauty of oatmeal is that it’s versatile and can be topped with a variety of toppings and mix-ins or be enjoyed as is.
In this article, Campus Dining by Thompson Hospitality would like to offer you a few ways to transform your morning bowl of oats into bowl of flavor, health and deliciousness.
Texture can sometimes make or break food items. There are three types of textures that could enhance your oats, making each bite interesting. Adding a crunch to soft oats could be a creative way to elevate your oatmeal. Toasted nuts and granola can be found in your dining hall during the breakfast period, adding a delicious crunch to your meal. Consider adding dark chocolate pieces or salt to your meal for added sweetness and crunch. For a richer, luxurious taste adding Greek yogurt or a splash of coconut milk adds an indulgent taste that can take your breakfast to the next level.
Consider going global with your oatmeal spicing it up with international flavors, such as Mexican, Japanese or Moroccan inspirations. For a Mexican twist, a dash of cinnamon or fresh mango slices can be incorporated into the dish. Japanese flavors can be incorporated as well; using matcha powder and honey with sliced strawberries. Chopped dates and ginger can make you feel like you’re in the middle East when adding them into your oatmeal. These a just a few international inspirations, try these out and explore more. The possibilities are endless!
Fresh or frozen fruits can be mixed into oatmeal to give it a healthy boost and delicious taste. Many berries, such as blackberries, blueberries, or strawberries, can be mixed into oatmeal. Consider adding a few drops of vanilla extract along with fruit for additional flavor. Adding pineapple chunks, sliced lime or toasted coconut flakes can give plain oatmeal a tropical twist. If you’re craving apple pie, consider diced apples, cinnamon and maple syrup for an apple pie like taste. Frozen fruits also are budget friendly option; letting the frozen fruit thaw will release their juices, adding a sweet touch to the oats.
Changing how you prepare your oatmeal from the traditional way can be creative and help break a mundane process. Mixing oatmeal with milk and your favorite toppings, then letting it sit in the fridge overnight can be a convenient, flavorful way to make plain oats creative. Overnight oats allow for a quick option when on the go. Combining oatmeal, milk and spices and your preferred toppings then letting it bake could be a comforting way to make oatmeal. This option is perfect for meal preparation and provides a “cake-like” taste that can be enjoyed throughout the week. A “drinkable” oatmeal is another quick, easy breakfast option. Blending your favorite toppings with milk and a sweetener, such as honey can be a perfect option when your morning is busy, but you need something nutritious for on the go.
Experimenting with these ideas can turn your regular bowl of oats into a luxurious, gourmet experience, making breakfast both exciting and enjoyable. The process of discovering new flavors and combinations should be as enjoyable and delicious as nutritious.
Rethinking Food Waste for a Sustainable Tomorrow
Food is wasted almost every day because of many different factors. There are four different levels that contribute to food waste including producers, distributors, sellers and consumers. Food is wasted on different levels, with the most common waste being with the consumer at home. Food wasted at home is because most consumers think that food beyond the date of expiration automatically makes the food inedible. Other consumers may feel that since the packaging is damaged, it cannot be consumed. These factors also happen at the distributor level. Distributors will put food in a “waste” bin because of unfavorable defects and aesthetics. However, most of the foods that aren’t “pretty” can be enjoyed and is even encouraged in some countries because of the sacred meaning it holds. Further, unfavorable foods may lose their economic value because of defects but usually don’t lose their nutritional value and can be eaten and shared between individuals.
In some countries, such as France, food is sacred, serious and wasting food is punishable by law. In 2016, France became the first country to ban supermarket food waste. The law states that French supermarkets are forbidden to destroy unsold food products and is compelled to donate it instead. This law helps fight against food waste through banning destruction and encouraging donation.
In Hong Kong, food offering is part of the Chinese funeral tradition to honor the deceased. In some traditions, food is placed neat and in order on a table facing the deceased. Some food offerings are jai (A vegetarian dish), rice, roast pig, duck, etc. These offering not only honor the deceased but are rich in meaning embracing the essence of Chinese life and culture. In China, the culture believes that a person can maintain health, inner well-being and harmony with the proper selection of food. Hence, ceremonial food is chosen with care and meticulously. These foods are reflective of the Chinese culture and ideals and should symbolize harmony, balance, purity of the mind, obedience, ect.
In the U.S. society, the most common reason of throwing food out is forgetting to eat a product before it spoiled. Another common reason is consumers purchase more food then needed and it spoils more quickly than expected. This could be because more people are dining out and bringing home leftovers or relying on expiration date to determine what’s edible and what’s not. Consumers, restaurants and grocery stores are the main contributors to food waste and have significant impacts on the environment.
Advertisements can help food waste by promoting good practices and how to repurpose leftovers, while some ads inadvertently contribute to the issue. Overflowing plates, perfect fruits and vegetables and large portions create a perception of abundance which could encourage overbuying. Consumers may feel like the perception can be replicated, leading to food waste when the perception is ultimately unrealistic. There are some advertisements that promote food waste in a positive manner. In the 2024 Superbowl Hellmann’s food commercial ad, a humorous approach to leftovers was aired and promoted. Consequently, receiving praise and being one of the brands that has consecutively focused on food waste.
Rethinking food habits can help reduce food waste contributing to a sustainable tomorrow. Reading and understanding expiration labels also plays a part in food waste. Next time you’re at the grocery store remember that if a fruit or vegetable isn’t the “best looking” it still has the same nutritional value and can be considered when shopping. Keeping these thoughts in your mind can guide you when shopping at the grocery store.
Food waste is the most common material to fill landfills in the U.S. Over one third of food produced is wasted creating environmental and financial impacts. Reducing and preventing food waste can increase food security, foster productivity and economic efficiency and promote resourcefulness.
Food waste has four levels; these levels are producer, distributor, seller and consumer. At these levels there are three types of food wasted: food has gone bad, food we think is bad, and food we know is still consumable, but we don’t want. When food is thrown away that could’ve been consumed is usually because of packaging, storing or transportation at the production level. Further, consumers and sellers sometimes can stock more then they need and as a result, consumers throw away the “extras”.
On average, 90% of tossed food can still be safely eaten.
The largest category of food waste is food we think is bad, but most times, these food can be saved and enjoyed. Aesthetics and expiration dates contribute to food we think are bad for producers and sellers. In retail, is it important and even emphasized that products are alike or look- a- like. For example, if there is a disfigured orange but 90% of the other options are homogenous, the disfigured oranges and others most likely won’t make it to the shelves. This is the same for consumers when shopping for groceries. Think about it: have you ever been grocery shopping and seen a product with no blemishes, marks or scratches, to you, it looks perfect. Similarly, if you see that same product with a scratch or blemish, you might think twice about purchasing it. However, alterations on produce, damaged boxes or passed sell-by dates often indicate a decrease in quality, not edibility.
95% of food waste ends up in landfills, which produces a large amount of methane, the leading culprit in climate change. Methane is colorless, odorless, and flammable gas with the chemical formula CH4. This gas, by definition, may seem harmless, but it is a climate villain. Food waste is responsible for about 10 percent of global emissions. Methane naturally bubbles up from wetlands and seeps out of volcanoes. Humans also contribute to methane; in fact, we are the major methane producers. We produce methane by raising livestock and producing and transporting fossil fuels such as coal, oil and natural gas. Additionally, throwing away food impacts the environment because we waste time, resources and energy that created the food.
Food waste has many negative impacts and can put food security, economic efficiency and productivity at risk. Reducing food waste can help families, the world now and in the future.
Reducing food waste is something you and your friends can contribute to starting right in your dining hall or in your residence hall. Some ways to reduce food waste are:
Plan your meals before going to the store. To avoid buying items you may already have, or too many. Consider checking your refrigerator before purchasing anything new.
Be mindful of how much you’re putting on your plate. People eat with their eyes and not with their stomachs. Getting “just enough” is important when reducing food waste. The advantage of your dining experience is if you’re still hungry you can go up for seconds while filling your belly and reducing waste.
Sharing a plate of grapes or bread can also help reduce food waste. Sharing plates encourages students to take smaller portions and will help reduce leftovers, ultimately reducing waste. In addition, sharing a plate with a friend could promote community and sociability, creating a fun and collaborative way to enjoy the dining experience.
Some food waste is inevitable and it’s up to us to do our part with reducing the waste, with many negative variables there are just as many positive and resourceful ways to reduce food waste. Take some time to incorporate the above ways to reduce food waste on your campus community.
Daniela-Gabrielle Smallwood, Vice President of Marketing and Programming
daniela.smallwood@thompsonhospitality.com (571) 446–7430
Stacey Gibson, Director of Retail Marketing
stacey.gibson@thompsonhospitality.com (571) 524–8566
Editorial Staff
Gina Godwin, Creative Director
Yolanda Waters, Chief Editor
Heaven Smallwood, Editor
Jacquii A. Tilley, Contributing Writer
Tess Mazzucchelli, Graphic Designer