The Apple - November 2014

The AppleThe Movember Issue

I MOUSTACHEYOU A

QUESTION!

Issue 1

November2014

WHAT IS THE APPLE?

PRESIDENT"S ADDRESS:

TARA: I’m very excited toannounce the launch of TheApple! The Health StudiesStudents’ Association has beenworking hard with its re-brandingto create a stronger identity andpresence on campus. Don’tforget, HSSA is here to improveYOUR student experience. Let usknow if you have any ideas ofwhat you want to see and keepan eye out for all the coolopportunities that will beintroduced as the year continues!

HSSA's new online NewsletterSTARTING this November, and launching at thestart of every month, HSSA is proud to announcethe start of our online newsletter, written anddesigned by your very own Health StudiesAssociation, for your enjoyment.Included are upcoming events within the School ofHealth Studies, recap of past events, relevant newsand events in the field of Health Sciences and

healthy, yummy recipes for you to try out andworkout routines and tips.The purpose of this newsletter is to help keep thestudent body up to date and informed of what'shappening within their faculty, any upcomingevents and things to look out for.If you have any comments, suggestions orquestions, or perhaps a recipe you'd like to subimitor an article topic you'd like to suggest, feel free toemail us at [email protected]!

KYLEEN: Love food? So do I! Ilove to bake (sugary, creamy,fattening, refined) treats, but I doget the occasional craving forquinoa and hummus. Check outthis month’s recipes for someeasy, healthy meals and snacksthat are perfect for the universitystudent on-the-go.

MELISSA: Our go-to expert onall things related to exercise andfitness, Melissa has come upwith a weekly plan for the monthof November. Check out herarticle on taking breaks whilestudying and try out thestretches yourself!

EMILY: With a keen interest inHealth Sciences and a passionfor writing, Emily is The Apple'smain article author. Check outher articles on diabetes andmental health in the followingpages!

EDITORS BLRUBS:

MIN: The Apple is a new onlinenewsletter initiative this year, in thehopes of keeping Health Studiesstudents in communication withtheir School Council, updated onupcoming events happening withintheir program and helping busystudents live a healthier lifestyle. AnApple a day keeps the doctoraway! Or monthly, in our case!

ALISIYAH: Hi Health Studies! I’mso excited to be your VPCommunications this year and tobe a part of an initiative to connectwith all health studies students ona more fun and visual level. I hopethat you enjoy the newsletter andall the events and lifestyle tips wehave planned for you. If youhaven’t already, please followHSSA on Facebook, twitter andinstagram to stay up to date withexciting announcements andgiveaways!INAARA: After devouring as muchcandy as you could handle thishalloween, if you are anything likeme, you are craving a healthy homecooked meal. To help you out, inthis issues, HSSA has deliciousrecipes that are not only health, buteasy to make for those of you thathave a hard time cracking an egglike me. Check out our monthlyissues for more great recipes andupcoming exciting events!

Be updated with HSSA:

Follow us on Twitter :www.twitter.com/WesternHSSA

Check out our website:

www. westernHSSA.com

Like us on Facebook:

www.facebook.com/HSSA

OCTOBER EVENT RECAP: LAUNCH PARTY @ FACTORY

Clear Your MindMental Health Awareness weekin October reminds us of thedaily struggles many people livewith.According to the Public HealthAgency of Canada, mentalhealth is the “capacity to feel,think and act in ways thatenhance our ability to enjoy lifeand deal with the challenges weface.”University students are under agreat deal of pressure to be able

to balance the many aspects oftheir life including with school,part-time jobs, friendships,relationships, and family. Thiscan be extremely stressful anddifficult to handle.There is a need to address thestigma around mental health,because it is a very common andtreatable.The Mental Health Commissionof Canada reports that in a givenyear, on in five people

experience a mental healthproblem or illness. Look aroundyour classroom or friendshipgroups – you never know who isstruggling.As midterms are still going onand finals are a short monthaway, it is important to know thatthere are services andaccommodations available inthese stressful times.

HSSA started this year off with a bang, hosting our Launch Party atFactory London on October 4th! Wristbands were sold at $5 each andgranted line by-pass 'til 11pm. Overall , the event was a smashingsuccess and everyone had a great time on the dance floor. Thanks tothose of you who came out and celebrated the launch of a brand-newHSSA. Look forward to more events in November, including Take ASeat, Make A Friend happening on November 5th at UCC! Mark off yourcalendars for Fall Preview Day, Health Sciences Career Direction Fair,and Leader's Lunch. Details are on the calendar at the end of the

If you have any recipesyou would like to submit,please directly message

us through ourFacebook page!

www.facebook.com/WesternHSSA

Did you notice our new logo this year?The new design is an apple and a telescope in one.Along with our new name comes this new logo,emphasizing our rebranding this year. (Remember,an apple a day keeps the doctor away!)

KALE CHIPSReady In: 20 minutesIngredients:

• 1 bunch kale, washed anddried

• 2 tablespoons olive oil

• 1⁄4 salt

• optional: paprika, chili flakes,etc.

Instructions:

1. Preheat oven to 350F. Spraytwo baking sheets with non-stick spray.

2. Remove kale leaves from thestem and rip into 3-inch pieces.Toss the leaves with the olive oiland salt.

4. Spread onto the bakingsheets and bake for 12 to 15minutes until the leaves arecrisp.

Per serving (about 2 cups):Calories 60; Fat 4g; Saturate Fat1g; Cholesterol 0mg; Sodium170mg; Carbohyd ate 6g; Fiber2g; Protein 2g

Quinoa withBroccoli-AvocadoPestoReady In: 30 minutesIngredients:• 1 cup quinoa, cooked• 2 medium heads broccoli, cutinto florets• 8 cloves garlic, peeled but leftwhole• 1/4 cup olive oil, divided• Sea salt• 1 ripe avocado, pit removed• 2 tablespoons pine nuts oralmonds• 1/2 tablespoon butter• 1/4 pound mushrooms

• 2 oz. parmesan cheese, cutinto small chunks• fresh lemon juice (optional)Instructions:1. Preheat the oven to 425degrees.2. Toss the broccoli and garliccloves with 1 tablespoon of theolive oil and a sprinkle of seasalt. Roast for 15-20 minutes,until both broccoli and garlic arebeginning to brown. Stir part waythrough if anything looks like it'sburning.3. Set 1/2 cup of the roastedbroccoli pieces aside.4. Add the remaining roastedbroccoli, roasted garlic,avocado, parmesan cheese, and

3 tablespoons olive oil to ablender, and blend until a smoothpuree is formed.5. Mix half a cup of the broccolipesto and the reserved broccoliflorets into the cooked quinoa.Save any leftover pesto in thefridge for another use.6. Heat a frying pan over mediumheat. Add the nuts to the dry panand toast, stirring frequently, for2-3 minutes, or until fragrant andbeginning to turn golden brown.Remove from pan and add tocooked quinoa.7. Add the butter to the samefrying pan and let it melt. Addmushrooms and cook until goldenbrown, stirring occasionally. Addto the salad and serve the wholemixture warm.

We're excited to offer:Healthy Cooking Classes at Loblaws!

Ready In: 5 minutesIngredients:* 3 bananas, sliced thenfrozen* 1/3 cup non-dairy milk* ½ tsp vanilla extract* 2 tablespoons cocoa powder

Instructions:1. Put the bananas, non-dairymilk, and vanilla extract intothe food processor andprocess until smooth. Add thecocoa powder and blend untilcocoa powder is mixed in.

2. Serve immediately or scoopinto a container and freeze fora while for a stifferconsistency.

Vegan Banana Chocolate Ice CreamA perfect recipe for when you have bananas goingbrown on the counter:

Events in Nov:Health SciencesCareer Direction Fairis happening onNovember 12 at theGreat Hall from 10:30am to 2:30 pm.

Come drop by andcheck it out! The eventwill be showcasing bothhealth Studies andKinesiology relatedpost-undergraduateschool programs andemployment options.

It's a great opportunitiyto talk to professionalsabout careers youmight be interested in.

Starting this December, HSSA is excited to announce that we will be offeringHealthy Cooking Classes at Loblaws, located at Masonville Mall! Classes willcost $20 per session, and includes all the ingredients and utilities. The focus isto help students learn healthier, yummier recipes and how to prepare them.More details will be posted on our site and Facebook! Make sure to keep aneye out for updates!

Keep yourself healthy this winter!Chicken NoodleSoupReady In: 30 minutesIngredients:

* 1 tablespoon butter* ½ cup chopped onion* ½ cup chopped celery* 1 litre vegetable broth* ½ pound cooked chickenbreast, cubed* 1 ½ cups egg noodles* 1 cup sliced carrots* ½ tsp dried basil* ½ tsp dried oregano* salt and pepper to taste

Instructions:1. In a large pot over mediumheat melt butter. Add onionand celery; cook until justtender, about 5 minutes. Pourin broth, and stir in chicken,noodles, carrots, basil,oregano, and salt and pepper.Bring to a boil, then reduceheat and simmer 20 minutesbefore serving.

Defeat DiabetesNovember is NationalDiabetes Month across theworld, an event meant toeducate and raiseawareness for this disease.What is diabetes and whatcan you do to help?The WHO defines diabetesas a chronic disease thatoccurs either when thepancreas does not produceenough insulin (Type 1) orwhen the body cannoteffectively use the inulin itproduces (Type 2).Type 1 accounts for 5% of

all diabetic people, whileType 2 makes up the other95%. While your genes andimmune system play a rolein the onset of Type 1diabetes, Type 2 is shown tohave risk factors than can becontrolled to prevent gettingthe disease.The first actions you cantake to prevent this diseaseis to evaluate your mealchoices and get your bodymoving! Choose lessprocessed and fresher foodsto reduce your sugar intake,

and set aside time forphysical activity a few days aweek.As for your friends or familymembers who have thedisease, learn from theirexperiences by talking aboutit with them.

Think of ways to raiseawareness in your localcommunity, whether you joina walk for diabetes or startyour own. This preventableillness is affecting too manyindividuals, so take actionand stay healthy!

November National Health DatesNov. 14: World Diabetes Day;Nov. 19:World Day for Prevention of Abuse and Violenceagainst ChildrenNov. 20: Universal Children's DayNov. 21: National Day of Remembrance for Road CrashVictims;Nov. 23: International Buy Nothing Day;Nov. 25: International Day for the Elimination of Violence

Try New Recipes for November5 MINUTE HUMMUSReady In: 5 minutesIngredients:• 1 15-ounce can chickpeas, NOT drained• 2-4 cloves garlic (depending on howgarlicky you prefer it)• 1/2 cup tahini• 2 Tbsp fresh lemon juice• 3/4 – 1 tsp sea salt, depending on howsalty you prefer it• 1-2 Tbsp extra virgin olive oilInstructions:1. Microwave undrained chickpeas andwhole garlic cloves in a mixing bowl for 4-5minutes.2. Add to blender or food processor andprocess with lemon juice, salt and tahini.Stream in olive oil while mixing.

3. Process until smooth and creamy,scraping down sides as needed.Taste and adjust seasonings as youprefer.4. Garnish with a little more olive oiland paprika, and serve with veggies,crackers and pita. Leftovers keep inthe refrigerator for up to 1 week ormore. It tastes even betterrefrigerated, as it has time to thickenup and develop in flavor.Per serving (~1/4 cup): Calories 157;Fat 10g; Saturated Fat 1.4g;Carbohydrates 12.9g; Sugar 2.7g;Sodium 239mg; Fiber 1.4g; Protein5.2g

Study Breaks - Stretches to Ease the TensionIf you are like me, sitting for longhours hunched over a deskmakes you sore and cranky.Unfortunately, when you havework to do there are few otheroptions. Next time you are stuckat a desk, take a five minutebreak each hour to get that bloodflowing and keep you fromgetting sore.Step 1: Stand up and walksomewhere – for me it’s thewater fountain. Getting thoselegs moving keeps you fromgetting stiffStep 2: Hunch your shoulders,hold for 5 seconds and release.Repeat this a few timesStep 3: Clasp your hands in frontof you and hunch your back.Take your arms up and over your

head, leaning back slightly.Reverse the motionStep 4: Clasp your hands behindyour back and arch. Move yourarms up and down as far as yourflexibility allows, letting yourselflean forward slightlyStep 5: Roll your wrists, yourankles, and your head (be verygentle with your head)Step 6: Repeat step 1 only withdifferent muscles – i.e. tense upyour arms, hold for 5 secondsand release. Do this starting withmuscles near your head andmoving down to your toes. Thisis called progressive musclerelaxationStep 7: Give yourself a littlemassage. Take both hands andclasp your shoulders with your

fingers touching your back andyour thumb in the front. Startingnear the outside, knead yourshoulders pulling up slightly andmoving towards the inside. Whenyou get to your neck, take justone hand and make tiny circleswith your fingers moving from thenape of your neck to right underyour head. From here, spreadyour fingers in your hair at thebottom of your scalp and moveup – just like you wereshampooing. Lastly, release themuscles in your face. Open andclose your jaw; move it around.Raise and lower your eyebrows.

Now you should hopefully befeeling a little less tense - HappyStudying!

The Canadian Centre for Activity and Aging(CCAA) was established in 1989 as a researchand community centre, affiliated with the LawsonResearch Institute of St. Joseph’s Health Centreand the Faculties of Kinesiology and of Medicineand Dentistry at Western.Currently more than 500 London seniorsparticipate in CCAA exercise classes each weekand more than 1000 people from across Canadaare trained in CCAA leadership training courseseach year.

The CCAA is proud to be Canada’s leader incurrent research and program development for

improved physical ability and healthy aging forolder adults within the Faculty of Health Science atWestern University.There are a number of ways you can contributeto the projects, programs and services offered bythe CCAA!Volunteer to be a subject in a research projectVolunteer in the community-based exerciseprograms

Volunteer to contribute your skills and expertise toCCAA programs and services

http://www.uwo.ca/ccaa/about/involved.html

Volunteer opportunities: CCAA

Personal Experience with CCAA:Tara, HSSA's President, hasvolunteered with CCAA in thepast. Here's her experience:

SWhen I first began volunteeringfor CCAA, I wasn’t sure what toexpect. I contacted theorganization during the summerand came to help out with afunctional fitness assessment on agroup of participants. Essentially,these participants had to come in afew times a year to test their fitnesslevels because at their age, theirphysical health can changedrastically in a few weeks. It was a

really neat experience. The testconsisted of chair stand, arm curl,two minute step test, chair sit andreach, up and go and the backscratch test. I was specificallyconducting the two-minute steptest. During the test, the olderparticipants had very determinedattitudes to beat their previousscores. However; what I foundinspiring was that even thoughsome of them did not reach theirgoal, they took their results withstride. They were happy to simplybe healthy and active. They knewthey would try again to reach their

goal in the next test and they didn’tcompare themselves to the otherparticipants. I took this experienceand relayed it to myself when Icouldn’t reach a specific goal in myphysical activities. I learned that Ishouldn’t comparemyself toothersin reaching certain physical activitygoals (such as lifting a certainamount of pounds) and be happywith my own accomplishments.

If it doesn't challenge you,It doesn't change youIf you want to see improvement, keep pushing yourself.Make a difference this month!

With November upon us,between exams,assignments, and thedreaded group projects, youmay think you don’t have alot of free time to spare forthe gym. This thought iswrong! The key a lot of workdone in a short amount oftime. There’s no standingaround “resting” betweensets – I call it “activerecovery” instead and yes itsucks but it is all worth it!Let me explain - Tabata is aform of interval trainingwhere you are doing 20seconds of work followed by10 seconds of rest.

Each set/song has 8 roundsof 20 second intervals.A full length Tabata typicallyhas 8 sets but it reallydepends on how much timeyou have. Each set/songconsists of two moves thatyou alternate. You caneither do two strengthmoves or a strength moveand a cardio move to sneakyour cardio in.You can find Tabata timersat the below websites andthere are various apps youcan download as well:http://tabatamp3.com/http://www.tabatatimer.com/

Try Tabata this month withmy one week plan. Eachweight section only has 5sets so it will only take you20-25 minutes – if you havetime or you are feelingstrong repeat some or all ofthe sets. If you want to getyour cardio in the Tabata,split up some sets and addthe cardio moves listed.You’ll have to add 2-3 morecardio sessions to what Ihave written but that is up toyou where to put them. Thisis all about making theworkout that will work foryou!

November Workout Tips from Melissa:No Time, No Problem - Why I love Tabata

Tabata ArmsSet 1* Push-ups* Overhead Triceps Extensions(w/ lunges)Set 2* Bend-over rows* Bicep CurlsSet 3* Standing shoulder presses(w/ squats)* Dumbbell side bendSet 4* Chest press (on a medicineball)* Front RaisesSet 5* Upright rows* Triceps Push-ups

Tabata LegsSet 1* Squats (with overhead press)* Calf raisesSet 2* Dead lifts* Alternating lunges (jump/splitlunges)Set 3* Plie Squats* Alternating sideways lungesSet 4* Alternating single leg bridgeswith weights* Donkey kicksSet 5* Single legged squats* Single legged deadlifts

Cardio Moves* Burpees* Mountain climbers* Jump squats* Jump lunges* Jumping jacks* Star jumps* High knees

* Butt kicks

Weekly Schedule :

Look out for upcoming events such as the Take A Seat &Make A Friend happening on Nov. 5, 2014! Happening atUCC, come take a seat in our ball pit and make a newfriend on campus.

Faculty of Health SciencesUndergraduate Research

Fellowship! One student will bechosen from each of the schools(Woo! Go for it health studies!) Thefellowship is valued at $2000/yr.Send in your transcript, projectoutline and letter of support from

your potential supervisor.Deadline is November 15, 2014.

#TalentedTuesdays :Students of Health Studies,doing something cool?Want to share yourexperience? Email us [email protected] ifyou want to be interviewedfor our student blog!

UPCOMING EVENTS in November:

Chris Halyk CEO ofpharmaceuticalcompany. Networkingopportunity and talk.11:00am-12:00pm inthe Ivey Building