[{"nid":[{"value":581}],"uuid":[{"value":"8ebc3d98-09a9-44fb-87b3-8fbe18329c59"}],"vid":[{"value":3886}],"langcode":[{"value":"en"}],"type":[{"target_id":"article","target_type":"node_type","target_uuid":"b9344508-533a-4ce0-bee1-8d3ba191dadc"}],"revision_timestamp":[{"value":"2024-03-22T12:43:13+00:00","format":"Y-m-d\\TH:i:sP"}],"revision_uid":[{"target_id":8,"target_type":"user","target_uuid":"f4fee832-cb47-4eba-9ec3-fcf0a67ece90","url":"\/food\/users\/cs215"}],"status":[{"value":true}],"uid":[{"target_id":8,"target_type":"user","target_uuid":"f4fee832-cb47-4eba-9ec3-fcf0a67ece90","url":"\/food\/users\/cs215"}],"title":[{"value":"Globally Inspired Menu Features in Residence Dining "}],"created":[{"value":"2024-03-22T12:17:21+00:00","format":"Y-m-d\\TH:i:sP"}],"changed":[{"value":"2024-03-22T12:43:13+00:00","format":"Y-m-d\\TH:i:sP"}],"promote":[{"value":true}],"sticky":[{"value":false}],"default_langcode":[{"value":true}],"revision_translation_affected":[{"value":true}],"moderation_state":[{"value":"published"}],"metatag":{"value":{"title":"Globally Inspired Menu Features in Residence Dining | Dining and Hospitality","description":"Creating an inclusive environment is of utmost importance to us at Queen\u2019s Hospitality Services. Our goal is to create an environment where everyone feels at home and welcome to celebrate their culture and observe religious practices at all times of the year and especially during periods of significance for them.\u00a0\u00a0\u00a0We strive to ensure traditions and observances from different cultures and diverse backgrounds are represented in our dining halls. This is a learning process and we are committed to continually looking at opportunities for improvement.\u00a0","canonical_url":"https:\/\/www.queensu.ca\/food\/globally-inspired-menu-features-residence-dining"}},"path":[{"alias":"\/globally-inspired-menu-features-residence-dining","pid":679,"langcode":"en"}],"publish_on":[],"unpublish_on":[],"body":[{"value":"\u003Cp class=\u0022x_paragraph\u0022 style=\u0022-webkit-text-size-adjust:auto;-webkit-text-stroke-width:0px;caret-color:rgb(0, 0, 0);color:rgb(0, 0, 0);font-kerning:none;font-style:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;margin:0in;orphans:auto;text-align:start;text-decoration:none;text-indent:0px;text-transform:none;vertical-align:baseline;white-space:pre-wrap;widows:auto;word-spacing:0px;\u0022\u003E\u003Cspan class=\u0022x_normaltextrun\u0022 style=\u0022font-size:11pt;\u0022 lang=\u0022EN-CA\u0022\u003ECreating an inclusive environment is of utmost importance to us at Queen\u2019s Hospitality Services. Our goal is to create an environment where everyone feels at home and welcome to celebrate their culture and observe religious practices at all times of the year and especially during periods of significance for them.\u0026nbsp;\u003C\/span\u003E\u003Cspan class=\u0022x_eop\u0022 style=\u0022font-size:11pt;\u0022\u003E\u0026nbsp;\u003C\/span\u003E\u003C\/p\u003E\u003Cp class=\u0022x_paragraph\u0022 style=\u0022-webkit-text-size-adjust:auto;-webkit-text-stroke-width:0px;caret-color:rgb(0, 0, 0);color:rgb(0, 0, 0);font-style:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;margin:0in;orphans:auto;text-align:start;text-decoration:none;text-indent:0px;text-transform:none;vertical-align:baseline;white-space:normal;widows:auto;word-spacing:0px;\u0022\u003E\u003Cspan style=\u0022font-family:\u0026quot;Segoe UI\u0026quot;, sans-serif;font-size:9pt;\u0022\u003E\u0026nbsp;\u003C\/span\u003E\u003C\/p\u003E\u003Cp class=\u0022x_paragraph\u0022 style=\u0022-webkit-text-size-adjust:auto;-webkit-text-stroke-width:0px;caret-color:rgb(0, 0, 0);color:rgb(0, 0, 0);font-kerning:none;font-style:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;margin:0in;orphans:auto;text-align:start;text-decoration:none;text-indent:0px;text-transform:none;vertical-align:baseline;white-space:pre-wrap;widows:auto;word-spacing:0px;\u0022\u003E\u003Cspan class=\u0022x_normaltextrun\u0022 style=\u0022font-size:11pt;\u0022\u003EWe strive to ensure traditions and observances from different cultures and diverse backgrounds are represented in our dining halls. This is a learning process and we are committed to continually looking at opportunities for improvement.\u003C\/span\u003E\u003Cspan class=\u0022x_eop\u0022 style=\u0022font-size:11pt;\u0022\u003E\u0026nbsp;\u003C\/span\u003E\u003C\/p\u003E\u003Cp class=\u0022x_paragraph\u0022 style=\u0022-webkit-text-size-adjust:auto;-webkit-text-stroke-width:0px;caret-color:rgb(0, 0, 0);color:rgb(0, 0, 0);font-style:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;margin:0in;orphans:auto;text-align:start;text-decoration:none;text-indent:0px;text-transform:none;vertical-align:baseline;white-space:normal;widows:auto;word-spacing:0px;\u0022\u003E\u003Cspan style=\u0022font-family:\u0026quot;Segoe UI\u0026quot;, sans-serif;font-size:9pt;\u0022\u003E\u0026nbsp;\u003C\/span\u003E\u003C\/p\u003E\u003Cp class=\u0022x_paragraph\u0022 style=\u0022-webkit-text-size-adjust:auto;-webkit-text-stroke-width:0px;caret-color:rgb(0, 0, 0);color:rgb(0, 0, 0);font-kerning:none;font-style:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;margin:0in;orphans:auto;text-align:start;text-decoration:none;text-indent:0px;text-transform:none;vertical-align:baseline;white-space:pre-wrap;widows:auto;word-spacing:0px;\u0022\u003E\u003Cspan class=\u0022x_normaltextrun\u0022 style=\u0022font-size:11pt;\u0022\u003EHospitality Services provides cultural food supports and celebrations around significant periods, including but not limited to: Holi, Lunar New Year, Black Histories and Futures Month, Passover, Diwali, Rosh Hashanah, and Yom Kippur. New this year, we offered a Dumpling Day feature at Jean Royce dining hall, partnering with a student representative to offer handmade dumplings for all to enjoy this Chinese cuisine. Additionally, we connected with the Pinoy Student Association to feature Chicken Adobo. Leonard dining hall welcomed its first guest chef since the new renovation to bring Indigenous cuisine to the dining hall.\u0026nbsp;\u003C\/span\u003E\u003Cspan class=\u0022x_eop\u0022 style=\u0022font-size:11pt;\u0022\u003E\u0026nbsp;\u003C\/span\u003E\u003C\/p\u003E\u003Cp class=\u0022x_paragraph\u0022 style=\u0022-webkit-text-size-adjust:auto;-webkit-text-stroke-width:0px;caret-color:rgb(0, 0, 0);color:rgb(0, 0, 0);font-style:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;margin:0in;orphans:auto;text-align:start;text-decoration:none;text-indent:0px;text-transform:none;vertical-align:baseline;white-space:normal;widows:auto;word-spacing:0px;\u0022\u003E\u003Cspan style=\u0022font-family:\u0026quot;Segoe UI\u0026quot;, sans-serif;font-size:9pt;\u0022\u003E\u0026nbsp;\u003C\/span\u003E\u003C\/p\u003E\u003Cp class=\u0022x_paragraph\u0022 style=\u0022-webkit-text-size-adjust:auto;-webkit-text-stroke-width:0px;caret-color:rgb(0, 0, 0);color:rgb(0, 0, 0);font-kerning:none;font-style:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;margin:0in;orphans:auto;text-align:start;text-decoration:none;text-indent:0px;text-transform:none;vertical-align:baseline;white-space:pre-wrap;widows:auto;word-spacing:0px;\u0022\u003E\u003Cspan class=\u0022x_normaltextrun\u0022 style=\u0022font-size:11pt;\u0022\u003EFor each celebration or observance in the dining halls, we meet with student groups through a consultative process, which includes the provision of a paid honorarium for their time. \u003C\/span\u003E\u003Cspan class=\u0022x_normaltextrun\u0022 style=\u0022font-size:11pt;\u0022 lang=\u0022EN-CA\u0022\u003EThrough discussion with different student groups on traditional menu offerings, our culinary team drafts a menu in celebration of a religious or cultural event. Students are invited to a menu tasting to provide feedback on the quality and authenticity of the dishes.\u003C\/span\u003E\u003Cspan class=\u0022x_eop\u0022 style=\u0022font-size:11pt;\u0022\u003E\u0026nbsp;\u003C\/span\u003E\u003Cspan class=\u0022x_normaltextrun\u0022 style=\u0022font-size:11pt;\u0022 lang=\u0022EN-CA\u0022\u003EThis feedback is used to create a culturally inspired menu in celebration of a religious or cultural event. D\u00e9cor, music, and other programming, such as activities or accommodations are reviewed with the student groups to ensure the environment created in the dining hall is one in which students feel their culture is accurately and respectfully represented.\u0026nbsp;\u003C\/span\u003E\u003Cspan class=\u0022x_eop\u0022 style=\u0022font-size:11pt;\u0022\u003E\u0026nbsp;\u003C\/span\u003E\u003C\/p\u003E\u003Cp class=\u0022x_paragraph\u0022 style=\u0022-webkit-text-size-adjust:auto;-webkit-text-stroke-width:0px;caret-color:rgb(0, 0, 0);color:rgb(0, 0, 0);font-style:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;margin:0in;orphans:auto;text-align:start;text-decoration:none;text-indent:0px;text-transform:none;vertical-align:baseline;white-space:normal;widows:auto;word-spacing:0px;\u0022\u003E\u003Cspan style=\u0022font-family:\u0026quot;Segoe UI\u0026quot;, sans-serif;font-size:9pt;\u0022\u003E\u0026nbsp;\u003C\/span\u003E\u003C\/p\u003E\u003Cp class=\u0022x_paragraph\u0022 style=\u0022-webkit-text-size-adjust:auto;-webkit-text-stroke-width:0px;caret-color:rgb(0, 0, 0);color:rgb(0, 0, 0);font-kerning:none;font-style:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;margin:0in;orphans:auto;text-align:start;text-decoration:none;text-indent:0px;text-transform:none;vertical-align:baseline;white-space:pre-wrap;widows:auto;word-spacing:0px;\u0022\u003E\u003Cspan class=\u0022x_normaltextrun\u0022 style=\u0022font-size:11pt;\u0022\u003EIf you have feedback or questions about the consultative process or representation from other backgrounds and observances, email \u003C\/span\u003E\u003Ca data-linkindex=\u00220\u0022 data-ogsc=\u0022\u0022\u003E\u003Cspan class=\u0022x_normaltextrun\u0022 style=\u0022color:rgb(70, 120, 134) !important;font-family:Aptos, sans-serif;font-size:11pt;\u0022 data-ogsc=\u0022rgb(70, 120, 134)\u0022\u003Edietitian@queensu.ca\u003C\/span\u003E\u003C\/a\u003E\u003Cspan class=\u0022x_normaltextrun\u0022 style=\u0022font-size:11pt;\u0022\u003E.\u0026nbsp;\u003C\/span\u003E\u003Cspan class=\u0022x_eop\u0022 style=\u0022font-size:11pt;\u0022\u003E\u0026nbsp;\u003C\/span\u003E\u003C\/p\u003E","format":"full_html","processed":"\u003Cp\u003ECreating an inclusive environment is of utmost importance to us at Queen\u2019s Hospitality Services. Our goal is to create an environment where everyone feels at home and welcome to celebrate their culture and observe religious practices at all times of the year and especially during periods of significance for them.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\u003Cp\u003E\u0026nbsp;\u003C\/p\u003E\u003Cp\u003EWe strive to ensure traditions and observances from different cultures and diverse backgrounds are represented in our dining halls. This is a learning process and we are committed to continually looking at opportunities for improvement.\u0026nbsp;\u003C\/p\u003E\u003Cp\u003E\u0026nbsp;\u003C\/p\u003E\u003Cp\u003EHospitality Services provides cultural food supports and celebrations around significant periods, including but not limited to: Holi, Lunar New Year, Black Histories and Futures Month, Passover, Diwali, Rosh Hashanah, and Yom Kippur. New this year, we offered a Dumpling Day feature at Jean Royce dining hall, partnering with a student representative to offer handmade dumplings for all to enjoy this Chinese cuisine. Additionally, we connected with the Pinoy Student Association to feature Chicken Adobo. Leonard dining hall welcomed its first guest chef since the new renovation to bring Indigenous cuisine to the dining hall.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\u003Cp\u003E\u0026nbsp;\u003C\/p\u003E\u003Cp\u003EFor each celebration or observance in the dining halls, we meet with student groups through a consultative process, which includes the provision of a paid honorarium for their time. Through discussion with different student groups on traditional menu offerings, our culinary team drafts a menu in celebration of a religious or cultural event. Students are invited to a menu tasting to provide feedback on the quality and authenticity of the dishes.\u0026nbsp;This feedback is used to create a culturally inspired menu in celebration of a religious or cultural event. D\u00e9cor, music, and other programming, such as activities or accommodations are reviewed with the student groups to ensure the environment created in the dining hall is one in which students feel their culture is accurately and respectfully represented.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\u003Cp\u003E\u0026nbsp;\u003C\/p\u003E\u003Cp\u003EIf you have feedback or questions about the consultative process or representation from other backgrounds and observances, email \u003Ca\u003Edietitian@queensu.ca\u003C\/a\u003E.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E","summary":""}],"field_byline":[],"field_details_button_text":[{"value":"Read the full article"}],"field_featured_image":[{"target_id":1158,"alt":"Chef speaking to students at a menu tasting","title":"","width":3024,"height":4032,"target_type":"file","target_uuid":"87d386f8-6055-4f06-9037-4372a19d2520","url":"https:\/\/www.queensu.ca\/food\/sites\/diningwww\/files\/2024-03\/IMG_2319_0.jpg"}],"field_metatags":[],"field_paragraphs":[],"field_paragraphs_top":[],"field_promoted_article":[{"value":false}],"field_published_date":[{"value":"2024-03-22"}],"field_short_title":[],"field_subtitle":[],"field_tags":[{"target_id":3,"target_type":"taxonomy_term","target_uuid":"a633ee6a-25d6-4249-a4f1-7aa2fa38089f","url":"\/food\/tags\/nutrition-blog"}],"field_teaser":[{"value":"Creating an inclusive environment is of utmost importance to us at Queen\u2019s Hospitality Services."}]},{"nid":[{"value":200}],"uuid":[{"value":"700e7caf-5100-487a-af16-7d28f70d4adb"}],"vid":[{"value":3617}],"langcode":[{"value":"en"}],"type":[{"target_id":"article","target_type":"node_type","target_uuid":"b9344508-533a-4ce0-bee1-8d3ba191dadc"}],"revision_timestamp":[{"value":"2024-01-08T13:48:30+00:00","format":"Y-m-d\\TH:i:sP"}],"revision_uid":[{"target_id":8,"target_type":"user","target_uuid":"f4fee832-cb47-4eba-9ec3-fcf0a67ece90","url":"\/food\/users\/cs215"}],"status":[{"value":true}],"uid":[{"target_id":8,"target_type":"user","target_uuid":"f4fee832-cb47-4eba-9ec3-fcf0a67ece90","url":"\/food\/users\/cs215"}],"title":[{"value":"Setting SMART Goals"}],"created":[{"value":"2023-01-30T19:39:05+00:00","format":"Y-m-d\\TH:i:sP"}],"changed":[{"value":"2024-01-08T13:48:30+00:00","format":"Y-m-d\\TH:i:sP"}],"promote":[{"value":true}],"sticky":[{"value":false}],"default_langcode":[{"value":true}],"revision_translation_affected":[{"value":true}],"moderation_state":[{"value":"published"}],"metatag":{"value":{"title":"Setting SMART Goals | Dining and Hospitality","description":"If you\u2019ve already forgotten your goal or resolution for 2024, you\u2019re not alone. Oftentimes, while we have the best intentions, our goals are just too broad or grandiose. Set yourself up for success by breaking your goal down into smaller more manageable goals that are \u201cSMART.\u201d Specific: Be clear and precise. Measurable: Your goal should be quantifiable. 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Outline the number of times per day or number of days per week, etc. that you will engage in a particular habit or activity. \u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\u0022text-align:start; margin-bottom:11px\u0022\u003E\u003Cspan style=\u0022font-size:11pt\u0022\u003E\u003Cspan style=\u0022line-height:15.693334px\u0022\u003E\u003Cspan style=\u0022font-family:Calibri, sans-serif\u0022\u003E\u003Cspan style=\u0022color:#000000\u0022\u003E\u003Cspan style=\u0022font-style:normal\u0022\u003E\u003Cspan style=\u0022font-weight:400\u0022\u003E\u003Cspan style=\u0022white-space:normal\u0022\u003E\u003Cspan style=\u0022text-decoration:none\u0022\u003E\u003Cb\u003EA\u003C\/b\u003Ection-oriented: Focus on actions rather than outcomes. What are the actions needed to become a healthier version of you?\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\u0022text-align:start; margin-bottom:11px\u0022\u003E\u003Cspan style=\u0022font-size:11pt\u0022\u003E\u003Cspan style=\u0022line-height:15.693334px\u0022\u003E\u003Cspan style=\u0022font-family:Calibri, sans-serif\u0022\u003E\u003Cspan style=\u0022color:#000000\u0022\u003E\u003Cspan style=\u0022font-style:normal\u0022\u003E\u003Cspan style=\u0022font-weight:400\u0022\u003E\u003Cspan style=\u0022white-space:normal\u0022\u003E\u003Cspan style=\u0022text-decoration:none\u0022\u003E\u003Cb\u003ER\u003C\/b\u003Eealistic: What is feasible under your current circumstances (not under the ideal scenario). Plan for possible obstacles. You should feel at least a 7\/10 confident in your goal. If you\u2019re not so confident \u2013 change up your goal so that it is more attainable! \u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\u0022text-align:start; margin-bottom:11px\u0022\u003E\u003Cspan style=\u0022font-size:11pt\u0022\u003E\u003Cspan style=\u0022line-height:15.693334px\u0022\u003E\u003Cspan style=\u0022font-family:Calibri, sans-serif\u0022\u003E\u003Cspan style=\u0022color:#000000\u0022\u003E\u003Cspan style=\u0022font-style:normal\u0022\u003E\u003Cspan style=\u0022font-weight:400\u0022\u003E\u003Cspan style=\u0022white-space:normal\u0022\u003E\u003Cspan style=\u0022text-decoration:none\u0022\u003E\u003Cb\u003ET\u003C\/b\u003Eime-framed: Define a timeline. Our suggestion? Look one week at a time!\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/p\u003E\r\n\r\n\u003Ch4 style=\u0022text-align:start; margin-bottom:11px\u0022\u003E\u003Cspan style=\u0022font-size:11pt\u0022\u003E\u003Cspan style=\u0022line-height:15.693334px\u0022\u003E\u003Cspan style=\u0022font-family:Calibri, sans-serif\u0022\u003E\u003Cspan style=\u0022color:#000000\u0022\u003E\u003Cspan style=\u0022font-style:normal\u0022\u003E\u003Cspan style=\u0022font-weight:400\u0022\u003E\u003Cspan style=\u0022white-space:normal\u0022\u003E\u003Cspan style=\u0022text-decoration:none\u0022\u003EYour goal should be able to answer the questions:\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/h4\u003E\r\n\r\n\u003Cul\u003E\r\n\t\u003Cli style=\u0022text-align:start; margin-bottom:11px\u0022\u003E\u003Cspan style=\u0022font-size:11pt\u0022\u003E\u003Cspan style=\u0022line-height:15.693334px\u0022\u003E\u003Cspan style=\u0022font-family:Calibri, sans-serif\u0022\u003E\u003Cspan style=\u0022color:#000000\u0022\u003E\u003Cspan style=\u0022font-style:normal\u0022\u003E\u003Cspan style=\u0022font-weight:400\u0022\u003E\u003Cspan style=\u0022white-space:normal\u0022\u003E\u003Cspan style=\u0022text-decoration:none\u0022\u003EWhat?\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/li\u003E\r\n\t\u003Cli style=\u0022text-align:start; margin-bottom:11px\u0022\u003E\u003Cspan style=\u0022font-size:11pt\u0022\u003E\u003Cspan style=\u0022line-height:15.693334px\u0022\u003E\u003Cspan style=\u0022font-family:Calibri, sans-serif\u0022\u003E\u003Cspan style=\u0022color:#000000\u0022\u003E\u003Cspan style=\u0022font-style:normal\u0022\u003E\u003Cspan style=\u0022font-weight:400\u0022\u003E\u003Cspan style=\u0022white-space:normal\u0022\u003E\u003Cspan style=\u0022text-decoration:none\u0022\u003EHow much or how often?\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/li\u003E\r\n\t\u003Cli style=\u0022text-align:start; margin-bottom:11px\u0022\u003E\u003Cspan style=\u0022font-size:11pt\u0022\u003E\u003Cspan style=\u0022line-height:15.693334px\u0022\u003E\u003Cspan style=\u0022font-family:Calibri, sans-serif\u0022\u003E\u003Cspan style=\u0022color:#000000\u0022\u003E\u003Cspan style=\u0022font-style:normal\u0022\u003E\u003Cspan style=\u0022font-weight:400\u0022\u003E\u003Cspan style=\u0022white-space:normal\u0022\u003E\u003Cspan style=\u0022text-decoration:none\u0022\u003EWhen? \u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/li\u003E\r\n\t\u003Cli style=\u0022text-align:start; margin-bottom:11px\u0022\u003E\u003Cspan style=\u0022font-size:11pt\u0022\u003E\u003Cspan style=\u0022line-height:15.693334px\u0022\u003E\u003Cspan style=\u0022font-family:Calibri, sans-serif\u0022\u003E\u003Cspan style=\u0022color:#000000\u0022\u003E\u003Cspan style=\u0022font-style:normal\u0022\u003E\u003Cspan style=\u0022font-weight:400\u0022\u003E\u003Cspan style=\u0022white-space:normal\u0022\u003E\u003Cspan style=\u0022text-decoration:none\u0022\u003EWith whom?\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/li\u003E\r\n\u003C\/ul\u003E\r\n\r\n\u003Cp style=\u0022text-align:start; margin-bottom:11px\u0022\u003E\u003Cspan style=\u0022font-size:11pt\u0022\u003E\u003Cspan style=\u0022line-height:15.693334px\u0022\u003E\u003Cspan style=\u0022font-family:Calibri, sans-serif\u0022\u003E\u003Cspan style=\u0022color:#000000\u0022\u003E\u003Cspan style=\u0022font-style:normal\u0022\u003E\u003Cspan style=\u0022font-weight:400\u0022\u003E\u003Cspan style=\u0022white-space:normal\u0022\u003E\u003Cspan style=\u0022text-decoration:none\u0022\u003ERemember to be flexible. If you didn\u2019t reach your goal this week, try again next week or adapt your goal. Practice self-compassion \u2013 be gentle with yourself if you didn\u2019t achieve your goal. It\u2019s about progress, not perfection. \u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\u0022text-align:start; margin-bottom:11px\u0022\u003E\u003Cspan style=\u0022font-size:11pt\u0022\u003E\u003Cspan style=\u0022line-height:15.693334px\u0022\u003E\u003Cspan style=\u0022font-family:Calibri, sans-serif\u0022\u003E\u003Cspan style=\u0022color:#000000\u0022\u003E\u003Cspan style=\u0022font-style:normal\u0022\u003E\u003Cspan style=\u0022font-weight:400\u0022\u003E\u003Cspan style=\u0022white-space:normal\u0022\u003E\u003Cspan style=\u0022text-decoration:none\u0022\u003ECheck out our \u003Ca href=\u0022\/food\/sites\/diningwww\/files\/uploaded_files\/Smart%20Goal%20Setting.docx\u0022\u003Egoal setting worksheet\u003C\/a\u003E and habit tracking template! \u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/p\u003E\r\n","format":"full_html","processed":"\u003Cp\u003EIf you\u2019ve already forgotten your goal or resolution for 2024, you\u2019re not alone. Oftentimes, while we have the best intentions, our goals are just too broad or grandiose. \u003C\/p\u003E\n\n\u003Cp\u003ESet yourself up for success by breaking your goal down into smaller more manageable goals that are \u201cSMART.\u201d \u003C\/p\u003E\n\n\u003Cp\u003ESpecific: Be clear and precise. \u003C\/p\u003E\n\n\u003Cp\u003EMeasurable: Your goal should be quantifiable. Outline the number of times per day or number of days per week, etc. that you will engage in a particular habit or activity. \u003C\/p\u003E\n\n\u003Cp\u003EAction-oriented: Focus on actions rather than outcomes. What are the actions needed to become a healthier version of you?\u003C\/p\u003E\n\n\u003Cp\u003ERealistic: What is feasible under your current circumstances (not under the ideal scenario). Plan for possible obstacles. You should feel at least a 7\/10 confident in your goal. If you\u2019re not so confident \u2013 change up your goal so that it is more attainable! \u003C\/p\u003E\n\n\u003Cp\u003ETime-framed: Define a timeline. Our suggestion? Look one week at a time!\u003C\/p\u003E\n\n\u003Ch4\u003EYour goal should be able to answer the questions:\u003C\/h4\u003E\n\n\u003Cul\u003E\n\t\u003Cli\u003EWhat?\u003C\/li\u003E\n\t\u003Cli\u003EHow much or how often?\u003C\/li\u003E\n\t\u003Cli\u003EWhen? \u003C\/li\u003E\n\t\u003Cli\u003EWith whom?\u003C\/li\u003E\n\u003C\/ul\u003E\n\n\u003Cp\u003ERemember to be flexible. If you didn\u2019t reach your goal this week, try again next week or adapt your goal. Practice self-compassion \u2013 be gentle with yourself if you didn\u2019t achieve your goal. It\u2019s about progress, not perfection. \u003C\/p\u003E\n\n\u003Cp\u003ECheck out our \u003Ca href=\u0022\/food\/sites\/diningwww\/files\/uploaded_files\/Smart%20Goal%20Setting.docx\u0022\u003Egoal setting worksheet\u003C\/a\u003E and habit tracking template! \u003C\/p\u003E","summary":""}],"field_byline":[],"field_details_button_text":[{"value":"Read the full article"}],"field_featured_image":[{"target_id":807,"alt":"Hands holding notebook","title":"","width":553,"height":524,"target_type":"file","target_uuid":"33a8e28f-3eeb-47bf-aeeb-6a74515235c6","url":"https:\/\/www.queensu.ca\/food\/sites\/diningwww\/files\/2023-01\/Screenshot%202023-01-30%20at%202.43.46%20PM.png"}],"field_metatags":[],"field_paragraphs":[],"field_paragraphs_top":[],"field_promoted_article":[{"value":false}],"field_published_date":[{"value":"2024-01-09"}],"field_short_title":[],"field_subtitle":[],"field_tags":[{"target_id":3,"target_type":"taxonomy_term","target_uuid":"a633ee6a-25d6-4249-a4f1-7aa2fa38089f","url":"\/food\/tags\/nutrition-blog"}],"field_teaser":[{"value":"If you\u2019ve already forgotten your goal or resolution for 2024, you\u2019re not alone. Oftentimes, while we have the best intentions, our goals are just too broad or grandiose."}]},{"nid":[{"value":529}],"uuid":[{"value":"79e7943e-3b30-4acc-a3ea-a415b0dd4476"}],"vid":[{"value":3394}],"langcode":[{"value":"en"}],"type":[{"target_id":"article","target_type":"node_type","target_uuid":"b9344508-533a-4ce0-bee1-8d3ba191dadc"}],"revision_timestamp":[{"value":"2023-12-11T18:03:02+00:00","format":"Y-m-d\\TH:i:sP"}],"revision_uid":[{"target_id":8,"target_type":"user","target_uuid":"f4fee832-cb47-4eba-9ec3-fcf0a67ece90","url":"\/food\/users\/cs215"}],"status":[{"value":true}],"uid":[{"target_id":8,"target_type":"user","target_uuid":"f4fee832-cb47-4eba-9ec3-fcf0a67ece90","url":"\/food\/users\/cs215"}],"title":[{"value":"Self-Care during Stressful Times"}],"created":[{"value":"2023-12-11T16:45:56+00:00","format":"Y-m-d\\TH:i:sP"}],"changed":[{"value":"2023-12-11T18:03:02+00:00","format":"Y-m-d\\TH:i:sP"}],"promote":[{"value":true}],"sticky":[{"value":false}],"default_langcode":[{"value":true}],"revision_translation_affected":[{"value":true}],"moderation_state":[{"value":"published"}],"metatag":{"value":{"title":"Self-Care during Stressful Times | Dining and Hospitality","description":"It\u2019s\u00a0easy to get caught up in the grind and forget\u00a0about your well-being.\u00a0Engaging in self-care will not only help manage stress, but\u00a0even\u00a0improve your productivity!\u00a0 Check out these\u00a0simple tips:\u00a0\u00a0 1. Eat\u00a0regular meals and snacks.\u00a0\u00a0","canonical_url":"https:\/\/www.queensu.ca\/food\/self-care-during-stressful-times"}},"path":[{"alias":"\/self-care-during-stressful-times","pid":628,"langcode":"en"}],"publish_on":[],"unpublish_on":[],"body":[{"value":"\u003Cp paraeid=\u0022{150df797-d19f-43e7-aaa6-3ca95191c3b3}{192}\u0022 paraid=\u00221322657706\u0022\u003EIt\u2019s\u0026nbsp;easy to get caught up in the grind and forget\u0026nbsp;about your well-being.\u0026nbsp;Engaging in self-care will not only help manage stress, but\u0026nbsp;even\u0026nbsp;improve your productivity!\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp paraeid=\u0022{150df797-d19f-43e7-aaa6-3ca95191c3b3}{206}\u0022 paraid=\u00221654235532\u0022\u003ECheck out these\u0026nbsp;simple tips:\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp paraeid=\u0022{150df797-d19f-43e7-aaa6-3ca95191c3b3}{216}\u0022 paraid=\u002250047713\u0022\u003E1. Eat\u0026nbsp;regular meals and snacks.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp paraeid=\u0022{150df797-d19f-43e7-aaa6-3ca95191c3b3}{225}\u0022 paraid=\u0022344369568\u0022\u003EI know, it seems simple, but when\u0026nbsp;you\u2019re\u0026nbsp;busy, it can be easy to\u0026nbsp;skip a meal.\u0026nbsp;If\u0026nbsp;you\u2019re\u0026nbsp;someone who forgets to eat when under pressure, try\u0026nbsp;putting\u0026nbsp;reminders\u0026nbsp;in\u0026nbsp;your phone.\u0026nbsp;If\u0026nbsp;appetite\u0026nbsp;is low \u2013 try smoothies. Smoothies are\u0026nbsp;a great way\u0026nbsp;to pack in nutrition. As a liquid,\u0026nbsp;smoothies empty from the stomach more rapidly and therefore, are better tolerated when appetite is low.\u0026nbsp;Choose\u0026nbsp;energy-dense\u0026nbsp;snacks, pairing fiber and protein \u2013\u0026nbsp;ie. nuts and dried fruit\u0026nbsp;or hummus and whole grain crackers.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp paraeid=\u0022{119430ca-e088-41ad-b935-ea73b66b8493}{6}\u0022 paraid=\u00221967935862\u0022\u003EIt\u2019s\u0026nbsp;not uncommon\u0026nbsp;to experience\u0026nbsp;bowel irregularity or digestive discomfort during periods of stress.\u0026nbsp;Eating regularly\u0026nbsp;also\u0026nbsp;supports\u0026nbsp;optimal\u0026nbsp;digestion and bowel habits.\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp paraeid=\u0022{119430ca-e088-41ad-b935-ea73b66b8493}{26}\u0022 paraid=\u0022317766143\u0022\u003ETreat your meals\/snacks as a well-deserved break. Step away from the computer\u0026nbsp;and\u0026nbsp;use this as an opportunity to connect with others,\u0026nbsp;whether\u0026nbsp;in person or\u0026nbsp;by\u0026nbsp;telephone.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp paraeid=\u0022{119430ca-e088-41ad-b935-ea73b66b8493}{52}\u0022 paraid=\u00221197630373\u0022\u003E2. Move your body.\u0026nbsp;All-or-nothing\u0026nbsp;thinking patterns are all too common in the\u0026nbsp;nutrition and fitness worlds. Consider\u0026nbsp;activity\u0026nbsp;that you\u0026nbsp;truly want\u0026nbsp;to\u0026nbsp;do \u2013 go for a walk, stretch it out on a yoga\u0026nbsp;mat\u0026nbsp;\u2013 you choose!\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp paraeid=\u0022{119430ca-e088-41ad-b935-ea73b66b8493}{75}\u0022 paraid=\u0022373432350\u0022\u003E3. Aim for a\u0026nbsp;consistent sleep schedule.\u0026nbsp;This is\u0026nbsp;so important. Not only getting enough\u0026nbsp;sleep, but\u0026nbsp;maintaining a consistent sleep schedule is key\u0026nbsp;for managing stress and\u0026nbsp;optimizing\u0026nbsp;brain power.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp paraeid=\u0022{119430ca-e088-41ad-b935-ea73b66b8493}{106}\u0022 paraid=\u0022127474598\u0022\u003E4. Show yourself compassion.\u0026nbsp;This goes\u0026nbsp;for anything! While eating healthy, being active, and getting sufficient sleep may be the goal,\u0026nbsp;you\u2019re\u0026nbsp;human.\u0026nbsp;It can\u0026nbsp;be tough\u0026nbsp;sometimes\u0026nbsp;to be\u0026nbsp;gentle\u0026nbsp;\u0026nbsp;with\u0026nbsp;ourselves, so a simple mantra can be helpful\u0026nbsp;to practice self-compassion. Here are a couple of examples: \u201cI am enough, just as I am.\u201d\u0026nbsp;\u201cI am doing my best.\u201d\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp paraeid=\u0022{119430ca-e088-41ad-b935-ea73b66b8493}{151}\u0022 paraid=\u00221330844788\u0022\u003E5. Build a comfort\u0026nbsp;toolbox.\u0026nbsp;Engaging our senses helps to\u0026nbsp;provide\u0026nbsp;self-comfort and bring us to a more mindful\u0026nbsp;state. Use essential oils, sip\u0026nbsp;a hot\u0026nbsp;tea, wrap yourself in a cozy blanket.\u0026nbsp;All of these simple\u0026nbsp;tasks can help lower stress hormones and promote relaxation.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp paraeid=\u0022{119430ca-e088-41ad-b935-ea73b66b8493}{166}\u0022 paraid=\u002265430960\u0022\u003EEach day, consider\u0026nbsp;at least one thing you can do to support your well-being. Break it down into\u0026nbsp;bite-sized, manageable\u0026nbsp;actions, and track\u0026nbsp;your\u0026nbsp;actions\u0026nbsp;each day to keep your wellness at the forefront!\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\r\n","format":"full_html","processed":"\u003Cp\u003EIt\u2019s\u0026nbsp;easy to get caught up in the grind and forget\u0026nbsp;about your well-being.\u0026nbsp;Engaging in self-care will not only help manage stress, but\u0026nbsp;even\u0026nbsp;improve your productivity!\u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003ECheck out these\u0026nbsp;simple tips:\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003E1. Eat\u0026nbsp;regular meals and snacks.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003EI know, it seems simple, but when\u0026nbsp;you\u2019re\u0026nbsp;busy, it can be easy to\u0026nbsp;skip a meal.\u0026nbsp;If\u0026nbsp;you\u2019re\u0026nbsp;someone who forgets to eat when under pressure, try\u0026nbsp;putting\u0026nbsp;reminders\u0026nbsp;in\u0026nbsp;your phone.\u0026nbsp;If\u0026nbsp;appetite\u0026nbsp;is low \u2013 try smoothies. Smoothies are\u0026nbsp;a great way\u0026nbsp;to pack in nutrition. As a liquid,\u0026nbsp;smoothies empty from the stomach more rapidly and therefore, are better tolerated when appetite is low.\u0026nbsp;Choose\u0026nbsp;energy-dense\u0026nbsp;snacks, pairing fiber and protein \u2013\u0026nbsp;ie. nuts and dried fruit\u0026nbsp;or hummus and whole grain crackers.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003EIt\u2019s\u0026nbsp;not uncommon\u0026nbsp;to experience\u0026nbsp;bowel irregularity or digestive discomfort during periods of stress.\u0026nbsp;Eating regularly\u0026nbsp;also\u0026nbsp;supports\u0026nbsp;optimal\u0026nbsp;digestion and bowel habits.\u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003ETreat your meals\/snacks as a well-deserved break. Step away from the computer\u0026nbsp;and\u0026nbsp;use this as an opportunity to connect with others,\u0026nbsp;whether\u0026nbsp;in person or\u0026nbsp;by\u0026nbsp;telephone.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003E2. Move your body.\u0026nbsp;All-or-nothing\u0026nbsp;thinking patterns are all too common in the\u0026nbsp;nutrition and fitness worlds. Consider\u0026nbsp;activity\u0026nbsp;that you\u0026nbsp;truly want\u0026nbsp;to\u0026nbsp;do \u2013 go for a walk, stretch it out on a yoga\u0026nbsp;mat\u0026nbsp;\u2013 you choose!\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003E3. Aim for a\u0026nbsp;consistent sleep schedule.\u0026nbsp;This is\u0026nbsp;so important. Not only getting enough\u0026nbsp;sleep, but\u0026nbsp;maintaining a consistent sleep schedule is key\u0026nbsp;for managing stress and\u0026nbsp;optimizing\u0026nbsp;brain power.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003E4. Show yourself compassion.\u0026nbsp;This goes\u0026nbsp;for anything! While eating healthy, being active, and getting sufficient sleep may be the goal,\u0026nbsp;you\u2019re\u0026nbsp;human.\u0026nbsp;It can\u0026nbsp;be tough\u0026nbsp;sometimes\u0026nbsp;to be\u0026nbsp;gentle\u0026nbsp;\u0026nbsp;with\u0026nbsp;ourselves, so a simple mantra can be helpful\u0026nbsp;to practice self-compassion. Here are a couple of examples: \u201cI am enough, just as I am.\u201d\u0026nbsp;\u201cI am doing my best.\u201d\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003E5. Build a comfort\u0026nbsp;toolbox.\u0026nbsp;Engaging our senses helps to\u0026nbsp;provide\u0026nbsp;self-comfort and bring us to a more mindful\u0026nbsp;state. Use essential oils, sip\u0026nbsp;a hot\u0026nbsp;tea, wrap yourself in a cozy blanket.\u0026nbsp;All of these simple\u0026nbsp;tasks can help lower stress hormones and promote relaxation.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003EEach day, consider\u0026nbsp;at least one thing you can do to support your well-being. Break it down into\u0026nbsp;bite-sized, manageable\u0026nbsp;actions, and track\u0026nbsp;your\u0026nbsp;actions\u0026nbsp;each day to keep your wellness at the forefront!\u0026nbsp;\u0026nbsp;\u003C\/p\u003E","summary":""}],"field_byline":[],"field_details_button_text":[{"value":"Read the full article"}],"field_featured_image":[{"target_id":1062,"alt":"Girl in yoga pose","title":"","width":8494,"height":5663,"target_type":"file","target_uuid":"f4e34526-e126-4073-a355-c9047204fbe3","url":"https:\/\/www.queensu.ca\/food\/sites\/diningwww\/files\/2023-12\/yoga-meditation-concept-relaxed-satisfied-dark-skinned-woman-holds-hands-mudra-gesture-feels-peaceful-after-hard-day-keeps-eyes-closed-controls-her-feelings-stands-lotus-pose.jpg"}],"field_metatags":[],"field_paragraphs":[],"field_paragraphs_top":[],"field_promoted_article":[{"value":false}],"field_published_date":[{"value":"2023-12-11"}],"field_short_title":[],"field_subtitle":[],"field_tags":[{"target_id":3,"target_type":"taxonomy_term","target_uuid":"a633ee6a-25d6-4249-a4f1-7aa2fa38089f","url":"\/food\/tags\/nutrition-blog"}],"field_teaser":[{"value":"It\u2019s easy to get caught up in the grind and forget about your well-being. Engaging in self-care will not only help manage stress, but even improve your productivity! "}]},{"nid":[{"value":515}],"uuid":[{"value":"7729f8d8-8016-4205-a49d-b1f47989748a"}],"vid":[{"value":3267}],"langcode":[{"value":"en"}],"type":[{"target_id":"article","target_type":"node_type","target_uuid":"b9344508-533a-4ce0-bee1-8d3ba191dadc"}],"revision_timestamp":[{"value":"2023-10-16T13:13:55+00:00","format":"Y-m-d\\TH:i:sP"}],"revision_uid":[{"target_id":6,"target_type":"user","target_uuid":"e842916b-5aee-420c-a91b-b391b2fb3b17","url":"\/food\/users\/kg99"}],"status":[{"value":true}],"uid":[{"target_id":8,"target_type":"user","target_uuid":"f4fee832-cb47-4eba-9ec3-fcf0a67ece90","url":"\/food\/users\/cs215"}],"title":[{"value":"Nutrition and Brain Health"}],"created":[{"value":"2023-10-04T19:34:56+00:00","format":"Y-m-d\\TH:i:sP"}],"changed":[{"value":"2023-10-16T13:13:55+00:00","format":"Y-m-d\\TH:i:sP"}],"promote":[{"value":true}],"sticky":[{"value":false}],"default_langcode":[{"value":true}],"revision_translation_affected":[{"value":true}],"moderation_state":[{"value":"published"}],"metatag":{"value":{"title":"Nutrition and Brain Health | Dining and Hospitality","description":"As we approach mid-terms and Fall reading break, now more than ever is a perfect time to learn a bit more about nutrition not just for physical wellbeing, but also brain health and mental wellbeing. \u00a0 Here are some tips to keep your mind sharp:\u00a0","canonical_url":"https:\/\/www.queensu.ca\/food\/nutrition-and-brain-health"}},"path":[{"alias":"\/nutrition-and-brain-health","pid":614,"langcode":"en"}],"publish_on":[],"unpublish_on":[],"body":[{"value":"\u003Cp\u003EAs we approach mid-terms and Fall reading break, now more than ever is a perfect time to learn a bit more about nutrition not just for physical wellbeing, but also brain health and mental wellbeing. \u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp\u003EHere are some tips to keep your mind sharp:\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Col start=\u00221\u0022\u003E\r\n\t\u003Cli\u003EEat regular meals and snacks (ie. every 3-5 hours) to regulate your mood and energy levels. Regular, nutrient-dense meals and snacks ensure your body gets the fuel and nutrients it needs to function at its best. \u0026nbsp;\u003C\/li\u003E\r\n\t\u003Cli\u003EDrink water! Your brain relies on a high blood flow, and your blood is made of 82% water. Keeping hydrated is important to ensure optimal brain function and to carry nutrients through the body. \u0026nbsp;\u003C\/li\u003E\r\n\t\u003Cli\u003ETaste the rainbow. There\u2019s a reason to get your greens and other rich, colourful fruits and vegetables. Antioxidants are responsible for giving foods their deep, rich colour. Antioxidants can include minerals such as selenium and vitamins such as C, E, and others. They combat inflammation in the body, such as from stress response. Also, antioxidants and other key nutrients synthesize chemicals (neurotransmitters, such as serotonin and dopamine) in the brain, responsible for mental and emotional health.\u0026nbsp;\u003C\/li\u003E\r\n\u003C\/ol\u003E\r\n\r\n\u003Cp\u003EHere are a few examples of these key nutrients. \u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cul\u003E\r\n\t\u003Cli\u003EB Vitamins - whole grains, eggs, fish, meat, nutritional yeast \u0026nbsp;\u003C\/li\u003E\r\n\t\u003Cli\u003EVitamin D - fatty fish (ie. salmon, trout), fortified milk and eggs\u0026nbsp;\u003C\/li\u003E\r\n\t\u003Cli\u003EIron - meat, beans, lentils, nuts, leafy greens\u0026nbsp;\u003C\/li\u003E\r\n\t\u003Cli\u003EMagnesium - nuts, seeds, legumes (lentils, chickpeas, etc), whole grains\u0026nbsp;\u003C\/li\u003E\r\n\t\u003Cli\u003EZinc - poultry, legumes, nuts, seeds, red meat \u0026nbsp;\u003C\/li\u003E\r\n\t\u003Cli\u003ESelenium - brazil nuts, fish, seafood\u0026nbsp;\u003C\/li\u003E\r\n\t\u003Cli\u003EPotassium - avocado, spinach, bananas, potatoes, beans\u0026nbsp;\u003C\/li\u003E\r\n\u003C\/ul\u003E\r\n\r\n\u003Col start=\u00224\u0022\u003E\r\n\t\u003Cli\u003EDon\u2019t be afraid of carbohydrates and fats. Complex carbohydrates such as high fiber grains\/starches, fruits and vegetables provide a steady supply of glucose (energy) to the brain, particularly when they are balanced with food sources of protein and healthy fats, which slow digestion. \u0026nbsp;\u003C\/li\u003E\r\n\u003C\/ol\u003E\r\n\r\n\u003Cp\u003EAs for fats - did you know that about 60% of the brain\u2019s structure is made of fats? Our body is reliant on the consumption of two types of essential fatty acids. While omega-6 fatty acids are plentiful in our food system, consuming adequate omega-3s requires some attention. \u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp\u003EFood sources of omega-3 flaxseed, chia seed, walnuts, fatty fish (ie. salmon, trout), algae, canola oil, tofu\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp\u003EThe topic of nutrition and brain health\/mental wellbeing is a big one! The information in this blog is a helpful start to get you feeling your best. \u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp\u003EIf you need help finding food options on campus,\u0026nbsp;\u003Ca href=\u0022https:\/\/outlook.office365.com\/owa\/calendar\/BOOKINGS_RES_Hospitality_Services@queensuca.onmicrosoft.com\/bookings\/s\/aaGJxxF1pECcxzs5ImJweA2\u0022 id=\u0022OWA55bac823-61e5-1071-9667-84359575f736\u0022\u003Ebook an appointment\u003C\/a\u003E\u0026nbsp;with Theresa, our Registered Dietitian. \u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp\u003EReferences: \u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp\u003EDietitian Success Center (2023). Dietary Strategies for Mental Health \u2013 Summary Sheet for RD\u2019s.\u0026nbsp;\u003Ca href=\u0022https:\/\/dietitiansuccesscenter.com\/resources\/dietary-strategies-for-mental-health-evidence-summary\/\u0022 id=\u0022OWA681404b6-609e-91e5-0146-bb455fb4891a\u0022\u003Ehttps:\/\/dietitiansuccesscenter.com\/resources\/dietary-strategies-for-mental-health-evidence-summary\/\u003C\/a\u003E. \u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp\u003EDietitian Success Center (2023). Mental Health \u0026amp; Food.\u0026nbsp;\u003Ca href=\u0022https:\/\/dietitiansuccesscenter.com\/resources\/mental-health-food-client-handout\/\u0022 id=\u0022OWA24685a90-0540-bb36-81c6-7dc4f23b7f83\u0022\u003Ehttps:\/\/dietitiansuccesscenter.com\/resources\/mental-health-food-client-handout\/\u003C\/a\u003E. \u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp\u003EFarrow, Olivia. \u201cNutrition and Mental Health.\u201d Dietitian Success Centre (2023).\u0026nbsp;\u003Ca href=\u0022https:\/\/dietitiansuccesscenter.com\/nutrition-and-mental-health-a-guide-for-dietitians\/\u0022 id=\u0022OWA8cf2dbbf-efd9-404c-c490-8f26a034857c\u0022\u003Ehttps:\/\/dietitiansuccesscenter.com\/nutrition-and-mental-health-a-guide-for-dietitians\/\u003C\/a\u003E. \u0026nbsp;\u003C\/p\u003E\r\n","format":"full_html","processed":"\u003Cp\u003EAs we approach mid-terms and Fall reading break, now more than ever is a perfect time to learn a bit more about nutrition not just for physical wellbeing, but also brain health and mental wellbeing. \u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003EHere are some tips to keep your mind sharp:\u0026nbsp;\u003C\/p\u003E\n\n\u003Col start=\u00221\u0022\u003E\n\t\u003Cli\u003EEat regular meals and snacks (ie. every 3-5 hours) to regulate your mood and energy levels. Regular, nutrient-dense meals and snacks ensure your body gets the fuel and nutrients it needs to function at its best. \u0026nbsp;\u003C\/li\u003E\n\t\u003Cli\u003EDrink water! Your brain relies on a high blood flow, and your blood is made of 82% water. Keeping hydrated is important to ensure optimal brain function and to carry nutrients through the body. \u0026nbsp;\u003C\/li\u003E\n\t\u003Cli\u003ETaste the rainbow. There\u2019s a reason to get your greens and other rich, colourful fruits and vegetables. Antioxidants are responsible for giving foods their deep, rich colour. Antioxidants can include minerals such as selenium and vitamins such as C, E, and others. They combat inflammation in the body, such as from stress response. Also, antioxidants and other key nutrients synthesize chemicals (neurotransmitters, such as serotonin and dopamine) in the brain, responsible for mental and emotional health.\u0026nbsp;\u003C\/li\u003E\n\u003C\/ol\u003E\n\n\u003Cp\u003EHere are a few examples of these key nutrients. \u0026nbsp;\u003C\/p\u003E\n\n\u003Cul\u003E\n\t\u003Cli\u003EB Vitamins - whole grains, eggs, fish, meat, nutritional yeast \u0026nbsp;\u003C\/li\u003E\n\t\u003Cli\u003EVitamin D - fatty fish (ie. salmon, trout), fortified milk and eggs\u0026nbsp;\u003C\/li\u003E\n\t\u003Cli\u003EIron - meat, beans, lentils, nuts, leafy greens\u0026nbsp;\u003C\/li\u003E\n\t\u003Cli\u003EMagnesium - nuts, seeds, legumes (lentils, chickpeas, etc), whole grains\u0026nbsp;\u003C\/li\u003E\n\t\u003Cli\u003EZinc - poultry, legumes, nuts, seeds, red meat \u0026nbsp;\u003C\/li\u003E\n\t\u003Cli\u003ESelenium - brazil nuts, fish, seafood\u0026nbsp;\u003C\/li\u003E\n\t\u003Cli\u003EPotassium - avocado, spinach, bananas, potatoes, beans\u0026nbsp;\u003C\/li\u003E\n\u003C\/ul\u003E\n\n\u003Col start=\u00224\u0022\u003E\n\t\u003Cli\u003EDon\u2019t be afraid of carbohydrates and fats. Complex carbohydrates such as high fiber grains\/starches, fruits and vegetables provide a steady supply of glucose (energy) to the brain, particularly when they are balanced with food sources of protein and healthy fats, which slow digestion. \u0026nbsp;\u003C\/li\u003E\n\u003C\/ol\u003E\n\n\u003Cp\u003EAs for fats - did you know that about 60% of the brain\u2019s structure is made of fats? Our body is reliant on the consumption of two types of essential fatty acids. While omega-6 fatty acids are plentiful in our food system, consuming adequate omega-3s requires some attention. \u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003EFood sources of omega-3 flaxseed, chia seed, walnuts, fatty fish (ie. salmon, trout), algae, canola oil, tofu\u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003EThe topic of nutrition and brain health\/mental wellbeing is a big one! The information in this blog is a helpful start to get you feeling your best. \u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003EIf you need help finding food options on campus,\u0026nbsp;\u003Ca href=\u0022https:\/\/outlook.office365.com\/owa\/calendar\/BOOKINGS_RES_Hospitality_Services@queensuca.onmicrosoft.com\/bookings\/s\/aaGJxxF1pECcxzs5ImJweA2\u0022 id=\u0022OWA55bac823-61e5-1071-9667-84359575f736\u0022\u003Ebook an appointment\u003C\/a\u003E\u0026nbsp;with Theresa, our Registered Dietitian. \u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003EReferences: \u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003EDietitian Success Center (2023). Dietary Strategies for Mental Health \u2013 Summary Sheet for RD\u2019s.\u0026nbsp;\u003Ca href=\u0022https:\/\/dietitiansuccesscenter.com\/resources\/dietary-strategies-for-mental-health-evidence-summary\/\u0022 id=\u0022OWA681404b6-609e-91e5-0146-bb455fb4891a\u0022\u003Ehttps:\/\/dietitiansuccesscenter.com\/resources\/dietary-strategies-for-mental-health-evidence-summary\/\u003C\/a\u003E. \u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003EDietitian Success Center (2023). Mental Health \u0026amp; Food.\u0026nbsp;\u003Ca href=\u0022https:\/\/dietitiansuccesscenter.com\/resources\/mental-health-food-client-handout\/\u0022 id=\u0022OWA24685a90-0540-bb36-81c6-7dc4f23b7f83\u0022\u003Ehttps:\/\/dietitiansuccesscenter.com\/resources\/mental-health-food-client-handout\/\u003C\/a\u003E. \u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003EFarrow, Olivia. \u201cNutrition and Mental Health.\u201d Dietitian Success Centre (2023).\u0026nbsp;\u003Ca href=\u0022https:\/\/dietitiansuccesscenter.com\/nutrition-and-mental-health-a-guide-for-dietitians\/\u0022 id=\u0022OWA8cf2dbbf-efd9-404c-c490-8f26a034857c\u0022\u003Ehttps:\/\/dietitiansuccesscenter.com\/nutrition-and-mental-health-a-guide-for-dietitians\/\u003C\/a\u003E. \u0026nbsp;\u003C\/p\u003E","summary":""}],"field_byline":[],"field_details_button_text":[{"value":"Read the full article"}],"field_featured_image":[{"target_id":1024,"alt":"Happy girl eating sandwich outdoors","title":"","width":1262,"height":837,"target_type":"file","target_uuid":"05eaa6b6-22ef-40bf-991a-34c0c37c8e34","url":"https:\/\/www.queensu.ca\/food\/sites\/diningwww\/files\/2023-10\/Screenshot%202023-10-04%20at%203.37.37%20PM.png"}],"field_metatags":[],"field_paragraphs":[],"field_paragraphs_top":[],"field_promoted_article":[{"value":false}],"field_published_date":[{"value":"2023-10-05"}],"field_short_title":[],"field_subtitle":[],"field_tags":[{"target_id":3,"target_type":"taxonomy_term","target_uuid":"a633ee6a-25d6-4249-a4f1-7aa2fa38089f","url":"\/food\/tags\/nutrition-blog"}],"field_teaser":[{"value":"As we approach mid-terms and Fall reading break, now more than ever is a perfect time to learn a bit more about nutrition not just for physical wellbeing, but also brain health and mental wellbeing. \u00a0"}]},{"nid":[{"value":239}],"uuid":[{"value":"e1ce9021-9990-42d8-9e8f-9a970be1e426"}],"vid":[{"value":3049}],"langcode":[{"value":"en"}],"type":[{"target_id":"article","target_type":"node_type","target_uuid":"b9344508-533a-4ce0-bee1-8d3ba191dadc"}],"revision_timestamp":[{"value":"2023-09-13T19:19:31+00:00","format":"Y-m-d\\TH:i:sP"}],"revision_uid":[{"target_id":26,"target_type":"user","target_uuid":"ad107711-471b-4072-9630-6e963701479f","url":"\/food\/users\/gmc1"}],"status":[{"value":true}],"uid":[{"target_id":8,"target_type":"user","target_uuid":"f4fee832-cb47-4eba-9ec3-fcf0a67ece90","url":"\/food\/users\/cs215"}],"title":[{"value":"Student-Friendly Cooking Tips"}],"created":[{"value":"2023-04-19T15:23:25+00:00","format":"Y-m-d\\TH:i:sP"}],"changed":[{"value":"2023-09-13T19:19:31+00:00","format":"Y-m-d\\TH:i:sP"}],"promote":[{"value":true}],"sticky":[{"value":false}],"default_langcode":[{"value":true}],"revision_translation_affected":[{"value":true}],"moderation_state":[{"value":"published"}],"metatag":{"value":{"title":"Student-Friendly Cooking Tips | Dining and Hospitality","description":"As you wrap up your first year in university, many of you may be planning to live on your own or with roommates for the first time. While ramen and kraft dinner may be tempting, cooking nutritious meals at home can be simple and affordable. Here are some resources and quick tips as you spread your wings and fly!","canonical_url":"https:\/\/www.queensu.ca\/food\/student-friendly-cooking-tips"}},"path":[{"alias":"\/student-friendly-cooking-tips","pid":270,"langcode":"en"}],"publish_on":[],"unpublish_on":[],"body":[{"value":"\u003Cp style=\u0022margin-bottom: 11px;\u0022\u003E\u003Cspan style=\u0022font-size:11pt\u0022\u003E\u003Cspan style=\u0022color:#000000\u0022\u003E\u003Cspan style=\u0022font-style:normal\u0022\u003E\u003Cspan style=\u0022font-weight:400\u0022\u003E\u003Cspan style=\u0022white-space:normal\u0022\u003E\u003Cspan style=\u0022text-decoration:none\u0022\u003E\u003Cspan style=\u0022font-family:Calibri, sans-serif\u0022\u003EAs you wrap up your first year in university, many of you may be planning to live on your own or with roommates for the first time. While ramen and kraft dinner may be tempting, cooking nutritious meals at home can be simple and affordable.\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\u0022text-align:start; margin-bottom:11px\u0022\u003E\u003Cspan style=\u0022font-size:11pt\u0022\u003E\u003Cspan style=\u0022color:#000000\u0022\u003E\u003Cspan style=\u0022font-style:normal\u0022\u003E\u003Cspan style=\u0022font-weight:400\u0022\u003E\u003Cspan style=\u0022white-space:normal\u0022\u003E\u003Cspan style=\u0022text-decoration:none\u0022\u003E\u003Cspan style=\u0022font-family:Calibri, sans-serif\u0022\u003EHere are some resources and quick tips as you spread your wings and fly!\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/p\u003E\r\n\r\n\u003Col class=\u0022ContentPasted0\u0022 start=\u00221\u0022 style=\u0022color:#000000; font-style:normal; font-weight:400; text-align:start; white-space:normal; text-decoration:none\u0022 type=\u00221\u0022\u003E\r\n\t\u003Cli style=\u0022font-size:11pt; font-family:Calibri, sans-serif; margin-bottom:11px\u0022\u003EStart with some\u0026nbsp;\u003Ca class=\u0022ContentPasted0\u0022 data-loopstyle=\u0022link\u0022 href=\u0022https:\/\/food.ubc.ca\/15-convenient-kitchen-pantry-staples\/\u0022\u003Ekitchen staples\u003C\/a\u003E. These ingredients are nutritious and versatile.\r\n\r\n\t\u003Col class=\u0022ContentPasted0\u0022 start=\u00221\u0022 type=\u0022a\u0022\u003E\r\n\t\t\u003Cli style=\u0022font-size:11pt; font-family:Calibri, sans-serif; margin-bottom:11px\u0022\u003EWhole grain oats \u2013 try overnight oats or cook a batch ahead.\u003C\/li\u003E\r\n\t\t\u003Cli style=\u0022font-size:11pt; font-family:Calibri, sans-serif; margin-bottom:11px\u0022\u003ECanned fish \u2013 add to your salad, sandwich, or top on a cracker.\u003C\/li\u003E\r\n\t\t\u003Cli style=\u0022font-size:11pt; font-family:Calibri, sans-serif; margin-bottom:11px\u0022\u003EPlain yogurt \u2013 use in place of sour cream, in a dressing, and more.\u003C\/li\u003E\r\n\t\t\u003Cli style=\u0022font-size:11pt; font-family:Calibri, sans-serif; margin-bottom:11px\u0022\u003EHummus \u2013 store-bought or homemade, there are many varieties to suit your preferences.\u003C\/li\u003E\r\n\t\t\u003Cli style=\u0022font-size:11pt; font-family:Calibri, sans-serif; margin-bottom:11px\u0022\u003EFrozen fruits and vegetables \u2013 toss in smoothies, soups, stir fry, and more!\u003C\/li\u003E\r\n\t\t\u003Cli style=\u0022font-size:11pt; font-family:Calibri, sans-serif; margin-bottom:11px\u0022\u003EPre-washed salad greens \u2013 toss into a smoothie, tomato sauce, or use in a salad.\u003C\/li\u003E\r\n\t\t\u003Cli style=\u0022font-size:11pt; font-family:Calibri, sans-serif; margin-bottom:11px\u0022\u003EEggs \u2013 an economical protein source, great as part of a meal or a snack.\u003C\/li\u003E\r\n\t\t\u003Cli style=\u0022font-size:11pt; font-family:Calibri, sans-serif; margin-bottom:11px\u0022\u003ECanned beans and lentils \u2013 meatless meals are budget friendly and nutritious.\u003C\/li\u003E\r\n\t\t\u003Cli style=\u0022font-size:11pt; font-family:Calibri, sans-serif; margin-bottom:11px\u0022\u003ENut butter \u2013 healthy fats and protein make it a perfect addition to your snack.\u003C\/li\u003E\r\n\t\t\u003Cli style=\u0022font-size:11pt; font-family:Calibri, sans-serif; margin-bottom:11px\u0022\u003EWhole grain brown rice or pasta \u2013 with its long shelf life, it\u2019s a helpful addition to round out your plate with protein and vegetables.\u003C\/li\u003E\r\n\t\u003C\/ol\u003E\r\n\t\u003C\/li\u003E\r\n\t\u003Cli style=\u0022font-size:11pt; font-family:Calibri, sans-serif; margin-bottom:11px\u0022\u003E\u003Ca class=\u0022ContentPasted0\u0022 href=\u0022https:\/\/www.halfyourplate.ca\/fruits-and-veggies\/store-fruits-veggies\/\u0022 \u003EStore your produce\u003C\/a\u003E\u0026nbsp;to last longer.\u003C\/li\u003E\r\n\t\u003Cli style=\u0022font-size:11pt; font-family:Calibri, sans-serif; margin-bottom:11px\u0022\u003E\u003Ca class=\u0022ContentPasted0\u0022 href=\u0022https:\/\/www.unlockfood.ca\/en\/Articles\/Menu-Planning\/7-Steps-for-Quick-and-Easy-Menu-Planning.aspx\u0022 \u003EPlan meals ahead\u003C\/a\u003E. Planning an entire week can feel daunting. Start with just two meals, and once you get comfortable, plan further in advance.\u003C\/li\u003E\r\n\t\u003Cli style=\u0022font-size:11pt; font-family:Calibri, sans-serif; margin-bottom:11px\u0022\u003EThere is no shortage of recipes online. Find your favourite website or two and use them as your source of inspiration.\u003C\/li\u003E\r\n\t\u003Cli style=\u0022font-size:11pt; font-family:Calibri, sans-serif; margin-bottom:11px\u0022\u003EGet creative with\u0026nbsp;\u003Ca class=\u0022ContentPasted0\u0022 href=\u0022https:\/\/www.unlockfood.ca\/en\/Articles\/Seniors-nutrition\/Loving-your-leftovers.aspx#.VD_d4Bx2D0g\u0022 \u003Eleftovers\u003C\/a\u003E.\u003C\/li\u003E\r\n\t\u003Cli style=\u0022font-size:11pt; font-family:Calibri, sans-serif; margin-bottom:11px\u0022\u003ECook on a\u0026nbsp;\u003Ca class=\u0022ContentPasted0\u0022 href=\u0022https:\/\/www.unlockfood.ca\/en\/Articles\/Budget\/10-Tips-for-Planning-Meals-on-a-Budget.aspx\u0022 \u003Ebudget\u003C\/a\u003E. Try out budget-friendly apps, such as\u0026nbsp;\u003Ca class=\u0022ContentPasted0\u0022 href=\u0022https:\/\/www.flashfood.com\/\u0022 \u003EFlashfood\u003C\/a\u003E, or use websites like\u0026nbsp;\u003Ca class=\u0022ContentPasted0\u0022 href=\u0022https:\/\/flipp.com\/\u0022\u003Eflipp.com\u003C\/a\u003E.\u003C\/li\u003E\r\n\u003C\/ol\u003E\r\n\r\n\u003Cp style=\u0022text-align:start; margin-bottom:11px\u0022\u003E\u003Cspan style=\u0022font-size:11pt\u0022\u003E\u003Cspan style=\u0022color:#000000\u0022\u003E\u003Cspan style=\u0022font-style:normal\u0022\u003E\u003Cspan style=\u0022font-weight:400\u0022\u003E\u003Cspan style=\u0022white-space:normal\u0022\u003E\u003Cspan style=\u0022text-decoration:none\u0022\u003E\u003Cspan style=\u0022font-family:Calibri, sans-serif\u0022\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/p\u003E\r\n\r\n\u003Cp style=\u0022text-align:start; margin-bottom:11px\u0022\u003E\u003Cspan style=\u0022font-size:11pt\u0022\u003E\u003Cspan style=\u0022color:#000000\u0022\u003E\u003Cspan style=\u0022font-style:normal\u0022\u003E\u003Cspan style=\u0022font-weight:400\u0022\u003E\u003Cspan style=\u0022white-space:normal\u0022\u003E\u003Cspan style=\u0022text-decoration:none\u0022\u003E\u003Cspan style=\u0022font-family:Calibri, sans-serif\u0022\u003EVisit the\u0026nbsp;\u003Ca class=\u0022ContentPasted0\u0022 data-loopstyle=\u0022link\u0022 href=\u0022https:\/\/www.queensu.ca\/studentwellness\/health-promotion\/student-led-initiatives\u0022 \u003EHealth Promotion office\u003C\/a\u003E\u0026nbsp;for more information about Mason Jar Meals, Fresh Food Boxes, Cooking Classes, and other helpful tips and tricks.\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/p\u003E\r\n","format":"full_html","processed":"\u003Cp\u003EAs you wrap up your first year in university, many of you may be planning to live on your own or with roommates for the first time. While ramen and kraft dinner may be tempting, cooking nutritious meals at home can be simple and affordable.\u003C\/p\u003E\n\n\u003Cp\u003EHere are some resources and quick tips as you spread your wings and fly!\u003C\/p\u003E\n\n\u003Col start=\u00221\u0022\u003E\n\t\u003Cli\u003EStart with some\u0026nbsp;\u003Ca class=\u0022ContentPasted0\u0022 href=\u0022https:\/\/food.ubc.ca\/15-convenient-kitchen-pantry-staples\/\u0022\u003Ekitchen staples\u003C\/a\u003E. These ingredients are nutritious and versatile.\n\n\t\u003Col start=\u00221\u0022\u003E\n\t\t\u003Cli\u003EWhole grain oats \u2013 try overnight oats or cook a batch ahead.\u003C\/li\u003E\n\t\t\u003Cli\u003ECanned fish \u2013 add to your salad, sandwich, or top on a cracker.\u003C\/li\u003E\n\t\t\u003Cli\u003EPlain yogurt \u2013 use in place of sour cream, in a dressing, and more.\u003C\/li\u003E\n\t\t\u003Cli\u003EHummus \u2013 store-bought or homemade, there are many varieties to suit your preferences.\u003C\/li\u003E\n\t\t\u003Cli\u003EFrozen fruits and vegetables \u2013 toss in smoothies, soups, stir fry, and more!\u003C\/li\u003E\n\t\t\u003Cli\u003EPre-washed salad greens \u2013 toss into a smoothie, tomato sauce, or use in a salad.\u003C\/li\u003E\n\t\t\u003Cli\u003EEggs \u2013 an economical protein source, great as part of a meal or a snack.\u003C\/li\u003E\n\t\t\u003Cli\u003ECanned beans and lentils \u2013 meatless meals are budget friendly and nutritious.\u003C\/li\u003E\n\t\t\u003Cli\u003ENut butter \u2013 healthy fats and protein make it a perfect addition to your snack.\u003C\/li\u003E\n\t\t\u003Cli\u003EWhole grain brown rice or pasta \u2013 with its long shelf life, it\u2019s a helpful addition to round out your plate with protein and vegetables.\u003C\/li\u003E\n\t\u003C\/ol\u003E\n\t\u003C\/li\u003E\n\t\u003Cli\u003E\u003Ca class=\u0022ContentPasted0\u0022 href=\u0022https:\/\/www.halfyourplate.ca\/fruits-and-veggies\/store-fruits-veggies\/\u0022\u003EStore your produce\u003C\/a\u003E\u0026nbsp;to last longer.\u003C\/li\u003E\n\t\u003Cli\u003E\u003Ca class=\u0022ContentPasted0\u0022 href=\u0022https:\/\/www.unlockfood.ca\/en\/Articles\/Menu-Planning\/7-Steps-for-Quick-and-Easy-Menu-Planning.aspx\u0022\u003EPlan meals ahead\u003C\/a\u003E. Planning an entire week can feel daunting. Start with just two meals, and once you get comfortable, plan further in advance.\u003C\/li\u003E\n\t\u003Cli\u003EThere is no shortage of recipes online. Find your favourite website or two and use them as your source of inspiration.\u003C\/li\u003E\n\t\u003Cli\u003EGet creative with\u0026nbsp;\u003Ca class=\u0022ContentPasted0\u0022 href=\u0022https:\/\/www.unlockfood.ca\/en\/Articles\/Seniors-nutrition\/Loving-your-leftovers.aspx#.VD_d4Bx2D0g\u0022\u003Eleftovers\u003C\/a\u003E.\u003C\/li\u003E\n\t\u003Cli\u003ECook on a\u0026nbsp;\u003Ca class=\u0022ContentPasted0\u0022 href=\u0022https:\/\/www.unlockfood.ca\/en\/Articles\/Budget\/10-Tips-for-Planning-Meals-on-a-Budget.aspx\u0022\u003Ebudget\u003C\/a\u003E. Try out budget-friendly apps, such as\u0026nbsp;\u003Ca class=\u0022ContentPasted0\u0022 href=\u0022https:\/\/www.flashfood.com\/\u0022\u003EFlashfood\u003C\/a\u003E, or use websites like\u0026nbsp;\u003Ca class=\u0022ContentPasted0\u0022 href=\u0022https:\/\/flipp.com\/\u0022\u003Eflipp.com\u003C\/a\u003E.\u003C\/li\u003E\n\u003C\/ol\u003E\n\n\u003Cp\u003E\u003C\/p\u003E\n\n\u003Cp\u003EVisit the\u0026nbsp;\u003Ca class=\u0022ContentPasted0\u0022 href=\u0022https:\/\/www.queensu.ca\/studentwellness\/health-promotion\/student-led-initiatives\u0022\u003EHealth Promotion office\u003C\/a\u003E\u0026nbsp;for more information about Mason Jar Meals, Fresh Food Boxes, Cooking Classes, and other helpful tips and tricks.\u003C\/p\u003E","summary":""}],"field_byline":[],"field_details_button_text":[{"value":"Read the full article"}],"field_featured_image":[{"target_id":882,"alt":"Young adults in kitchen cooking","title":"","width":1096,"height":837,"target_type":"file","target_uuid":"2bd56df4-68e0-43b3-9915-20980718cea1","url":"https:\/\/www.queensu.ca\/food\/sites\/diningwww\/files\/2023-04\/Screenshot%202023-04-19%20at%2011.24.00%20AM.png"}],"field_metatags":[],"field_paragraphs":[],"field_paragraphs_top":[],"field_promoted_article":[{"value":false}],"field_published_date":[{"value":"2023-04-21"}],"field_short_title":[],"field_subtitle":[],"field_tags":[{"target_id":3,"target_type":"taxonomy_term","target_uuid":"a633ee6a-25d6-4249-a4f1-7aa2fa38089f","url":"\/food\/tags\/nutrition-blog"}],"field_teaser":[{"value":"Moving out on your own? Donut panic. \ud83d\ude09 Check out these student-friendly cooking tips. "}]},{"nid":[{"value":167}],"uuid":[{"value":"4b8205fc-dd57-47b3-83fa-95e54b873227"}],"vid":[{"value":1950}],"langcode":[{"value":"en"}],"type":[{"target_id":"article","target_type":"node_type","target_uuid":"b9344508-533a-4ce0-bee1-8d3ba191dadc"}],"revision_timestamp":[{"value":"2022-12-05T16:08:56+00:00","format":"Y-m-d\\TH:i:sP"}],"revision_uid":[{"target_id":8,"target_type":"user","target_uuid":"f4fee832-cb47-4eba-9ec3-fcf0a67ece90","url":"\/food\/users\/cs215"}],"status":[{"value":true}],"uid":[{"target_id":8,"target_type":"user","target_uuid":"f4fee832-cb47-4eba-9ec3-fcf0a67ece90","url":"\/food\/users\/cs215"}],"title":[{"value":"Healthy Options in Retail"}],"created":[{"value":"2022-12-05T15:39:51+00:00","format":"Y-m-d\\TH:i:sP"}],"changed":[{"value":"2022-12-05T16:08:56+00:00","format":"Y-m-d\\TH:i:sP"}],"promote":[{"value":true}],"sticky":[{"value":false}],"default_langcode":[{"value":true}],"revision_translation_affected":[{"value":true}],"moderation_state":[{"value":"published"}],"metatag":{"value":{"title":"Healthy Options in Retail | Dining and Hospitality","description":"If you\u2019re a frequent flyer in our retail locations, but you\u2019ve had a few too many chicken snackers and are looking for a more nutritious option to get you through your day, try out these suggestions!\u00a0","canonical_url":"https:\/\/www.queensu.ca\/food\/healthy-options-retail"}},"path":[{"alias":"\/healthy-options-retail","pid":194,"langcode":"en"}],"publish_on":[],"unpublish_on":[],"body":[{"value":"\u003Cp\u003EIf you\u2019re a frequent flyer in our retail locations, but you\u2019ve had a few too many chicken snackers and are looking for a more nutritious option to get you through your day, try out these suggestions!\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Ch4\u003EThe Lazy Scholar\u003C\/h4\u003E\r\n\r\n\u003Cul type=\u0022disc\u0022\u003E\r\n\t\u003Cli\u003EBuild your own (BYO) burrito bowl\u0026nbsp;\u003C\/li\u003E\r\n\t\u003Cli\u003ESmoothie\u0026nbsp;\u003C\/li\u003E\r\n\u003C\/ul\u003E\r\n\r\n\u003Ch4\u003ELocation 21\u003C\/h4\u003E\r\n\r\n\u003Cul type=\u0022disc\u0022\u003E\r\n\t\u003Cli\u003EBYO sandwich\u003C\/li\u003E\r\n\t\u003Cli\u003EBYO salad\u0026nbsp;\u003C\/li\u003E\r\n\u003C\/ul\u003E\r\n\r\n\u003Ch4\u003EWally\u2019s\u003C\/h4\u003E\r\n\r\n\u003Cul type=\u0022disc\u0022\u003E\r\n\t\u003Cli\u003EBYO warm grain bowl\u0026nbsp;\u003C\/li\u003E\r\n\t\u003Cli\u003EBYO salad\u003C\/li\u003E\r\n\t\u003Cli\u003EYogurt bowl\u003C\/li\u003E\r\n\t\u003Cli\u003EOvernight oats\u0026nbsp;\u003C\/li\u003E\r\n\u003C\/ul\u003E\r\n\r\n\u003Ch4\u003EFlip!t\u003C\/h4\u003E\r\n\r\n\u003Cul type=\u0022disc\u0022\u003E\r\n\t\u003Cli\u003EBYO salad\u0026nbsp;\u003C\/li\u003E\r\n\u003C\/ul\u003E\r\n\r\n\u003Ch4\u003EFresh TO GO \u2013 available in all Queen\u2019s proprietary retail locations\u003C\/h4\u003E\r\n\r\n\u003Cul type=\u0022disc\u0022\u003E\r\n\t\u003Cli\u003ESnack boxes\u003C\/li\u003E\r\n\t\u003Cli\u003EYogurt parfaits\u003C\/li\u003E\r\n\t\u003Cli\u003EFruit and Vegetables\/hummus cups\u0026nbsp;\u003C\/li\u003E\r\n\t\u003Cli\u003ESandwiches on whole grain bread\/wraps\u003C\/li\u003E\r\n\u003C\/ul\u003E\r\n\r\n\u003Cp\u003EYou\u2019re in the driver seat with our build your own meal options. Each of these meals are inherently balanced \u2013 providing you the option to choose a protein, grain, vegetables, and your choice of toppings. There\u2019s always room for a good 4 piece and fries, but including nutritious options like these more often will leave you feeling energized and nourished.\u0026nbsp;\u003C\/p\u003E\r\n","format":"full_html","processed":"\u003Cp\u003EIf you\u2019re a frequent flyer in our retail locations, but you\u2019ve had a few too many chicken snackers and are looking for a more nutritious option to get you through your day, try out these suggestions!\u0026nbsp;\u003C\/p\u003E\n\n\u003Ch4\u003EThe Lazy Scholar\u003C\/h4\u003E\n\n\u003Cul\u003E\n\t\u003Cli\u003EBuild your own (BYO) burrito bowl\u0026nbsp;\u003C\/li\u003E\n\t\u003Cli\u003ESmoothie\u0026nbsp;\u003C\/li\u003E\n\u003C\/ul\u003E\n\n\u003Ch4\u003ELocation 21\u003C\/h4\u003E\n\n\u003Cul\u003E\n\t\u003Cli\u003EBYO sandwich\u003C\/li\u003E\n\t\u003Cli\u003EBYO salad\u0026nbsp;\u003C\/li\u003E\n\u003C\/ul\u003E\n\n\u003Ch4\u003EWally\u2019s\u003C\/h4\u003E\n\n\u003Cul\u003E\n\t\u003Cli\u003EBYO warm grain bowl\u0026nbsp;\u003C\/li\u003E\n\t\u003Cli\u003EBYO salad\u003C\/li\u003E\n\t\u003Cli\u003EYogurt bowl\u003C\/li\u003E\n\t\u003Cli\u003EOvernight oats\u0026nbsp;\u003C\/li\u003E\n\u003C\/ul\u003E\n\n\u003Ch4\u003EFlip!t\u003C\/h4\u003E\n\n\u003Cul\u003E\n\t\u003Cli\u003EBYO salad\u0026nbsp;\u003C\/li\u003E\n\u003C\/ul\u003E\n\n\u003Ch4\u003EFresh TO GO \u2013 available in all Queen\u2019s proprietary retail locations\u003C\/h4\u003E\n\n\u003Cul\u003E\n\t\u003Cli\u003ESnack boxes\u003C\/li\u003E\n\t\u003Cli\u003EYogurt parfaits\u003C\/li\u003E\n\t\u003Cli\u003EFruit and Vegetables\/hummus cups\u0026nbsp;\u003C\/li\u003E\n\t\u003Cli\u003ESandwiches on whole grain bread\/wraps\u003C\/li\u003E\n\u003C\/ul\u003E\n\n\u003Cp\u003EYou\u2019re in the driver seat with our build your own meal options. Each of these meals are inherently balanced \u2013 providing you the option to choose a protein, grain, vegetables, and your choice of toppings. 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That\u2019s normal! Rest assured, you are not alone. The Registered Dietitian and culinary team are here to support you in navigating your food selections on the meal plan. Below are some of the dos and don\u2019ts that will help to keep you safe.","canonical_url":"https:\/\/www.queensu.ca\/food\/dos-and-dont-dining-allergies-campus"}},"path":[{"alias":"\/dos-and-dont-dining-allergies-campus","pid":163,"langcode":"en"}],"publish_on":[],"unpublish_on":[],"body":[{"value":"\u003Cp\u003EIf you\u2019re new to campus this Fall and have a food allergy (or maybe several), you may be feeling a little uneasy about what to expect. That\u2019s normal! Rest assured, you are not alone. The Registered Dietitian and culinary team are here to support you in navigating your food selections on the meal plan. Below are some of the dos and don\u2019ts that will help to keep you safe.\u003C\/p\u003E\r\n\r\n\u003Ch4\u003EDo:\u003C\/h4\u003E\r\n\r\n\u003Cp\u003E\u2022 Visit dining halls, where you can always access a chef with specialized training to safely preparing meals for those with allergies and celiac disease. The chefs are the ones wearing a tall white hat.\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u2022 Identify yourself and your allergy to the chef or manager so they can assist you. Ask a chef or manager for ingredients found at the self-serve stations. They will provide you with ingredients from back of house containers, which have a reduced chance of exposure to allergens.\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u2022 Book an appointment with the Registered Dietitian or email dining@queensu.ca if you have questions or are struggling in any way with dining on campus.\u003C\/p\u003E\r\n\r\n\u003Cp\u003E\u2022 Carry your epinephrine with you at all times. 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While we take every precaution to reduce risk of exposure and cross contamination to allergens, we do not guarantee any given food item will be completely free of a specific food allergen. \u0026nbsp;\u003C\/p\u003E\r\n","format":"full_html","processed":"\u003Cp\u003EIf you\u2019re new to campus this Fall and have a food allergy (or maybe several), you may be feeling a little uneasy about what to expect. That\u2019s normal! Rest assured, you are not alone. The Registered Dietitian and culinary team are here to support you in navigating your food selections on the meal plan. Below are some of the dos and don\u2019ts that will help to keep you safe.\u003C\/p\u003E\n\n\u003Ch4\u003EDo:\u003C\/h4\u003E\n\n\u003Cp\u003E\u2022 Visit dining halls, where you can always access a chef with specialized training to safely preparing meals for those with allergies and celiac disease. 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We are well experienced in supporting those with allergies and are more than happy to help.\u003C\/p\u003E\n\n\u003Cp\u003E\u2022 Take chances on ingredients. If you do not see a menu board or you are uncertain, ask for help from a chef.\u003C\/p\u003E\n\n\u003Cp\u003E\u2022 Assume the foodservice staff member is a chef. While all of our foodservice staff receiving training and understand the severity of food allergies, our chefs are the experts you can trust to guide you and prepare your meal.\u003C\/p\u003E\n\n\u003Cp\u003E\u2022 Rely on retail food outlets. If you are desperate to grab a meal on the go, visit one of our Queen\u2019s retail locations (The Lazy Scholar, Location 21, Wally\u2019s, or Flipit) which have a chef on site to prepare your meal.\u003C\/p\u003E\n\n\u003Cp\u003E\u2022 Use self-serve stations. 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That\u2019s normal! Rest assured, you are not alone."}]},{"nid":[{"value":135}],"uuid":[{"value":"112d1942-f358-4495-924c-26c452675e0f"}],"vid":[{"value":3059}],"langcode":[{"value":"en"}],"type":[{"target_id":"article","target_type":"node_type","target_uuid":"b9344508-533a-4ce0-bee1-8d3ba191dadc"}],"revision_timestamp":[{"value":"2023-09-13T19:34:19+00:00","format":"Y-m-d\\TH:i:sP"}],"revision_uid":[{"target_id":26,"target_type":"user","target_uuid":"ad107711-471b-4072-9630-6e963701479f","url":"\/food\/users\/gmc1"}],"status":[{"value":true}],"uid":[{"target_id":8,"target_type":"user","target_uuid":"f4fee832-cb47-4eba-9ec3-fcf0a67ece90","url":"\/food\/users\/cs215"}],"title":[{"value":"Why talk to me \u2013 your campus Dietitian."}],"created":[{"value":"2022-10-24T14:16:58+00:00","format":"Y-m-d\\TH:i:sP"}],"changed":[{"value":"2023-09-13T19:34:19+00:00","format":"Y-m-d\\TH:i:sP"}],"promote":[{"value":true}],"sticky":[{"value":false}],"default_langcode":[{"value":true}],"revision_translation_affected":[{"value":true}],"moderation_state":[{"value":"published"}],"metatag":{"value":{"title":"Why talk to me \u2013 your campus Dietitian. | Dining and Hospitality","description":"Not sure if you should talk to the Registered Dietitian?\u00a0\u00a0 If you\u2019re on the meal plan and you have a dietary need of any kind, I\u2019m your go-to person for questions and concerns about dining on campus! I\u2019m here to support you and make sure you have the tools to make safe and informed food choices.\u00a0\u00a0 You might be thinking\u2026.\u201dI\u2019ve managed this my whole life. I know what to do.\u201d Coming to campus is a whole new experience. Most 1st year students have never been to a dining hall, which is where support from the chefs and I come in.\u00a0\u00a0","canonical_url":"https:\/\/www.queensu.ca\/food\/why-talk-me-your-campus-dietitian"}},"path":[{"alias":"\/why-talk-me-your-campus-dietitian","pid":162,"langcode":"en"}],"publish_on":[],"unpublish_on":[],"body":[{"value":"\u003Ch4\u003ENot sure if you should talk to the Registered Dietitian?\u0026nbsp;\u0026nbsp;\u003C\/h4\u003E\r\n\r\n\u003Cp\u003EIf you\u2019re on the meal plan and you have a dietary need of any kind, I\u2019m your go-to person for questions and concerns about dining on campus! I\u2019m here to support you and make sure you have the tools to make safe and informed food choices.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp\u003EYou might be thinking\u2026.\u201dI\u2019ve managed this my whole life. I know what to do.\u201d Coming to campus is a whole new experience. Most 1\u003Csup\u003Est\u003C\/sup\u003E year students have never been to a dining hall, which is where support from the chefs and I come in.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Ch4\u003E3 reasons to connect with me:\u0026nbsp;\u0026nbsp;\u003C\/h4\u003E\r\n\r\n\u003Cp\u003E1) I\u2019ve got the inside scoop! I can coordinate with you and the chefs to ensure there are food options to meet your needs.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp\u003E2) I can help facilitate dietary accommodations as needed. What this looks like can vary from person to person (there\u2019s not a cookie cutter solution!). That\u2019s why it\u2019s helpful to book a confidential appointment to discuss your specific needs. Plus, I have the scientific background to understand what food choices may be appropriate for you.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp\u003E3) Get tips and suggestions. There may be dining options and tricks of the trade that just hadn\u2019t crossed your mind. That\u2019s what I\u2019m here for!\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp\u003EReach out before you come to campus and anytime throughout the year. Feel free to \u003Ca data-auth=\u0022Verified\u0022 data-linkindex=\u00220\u0022 href=\u0022https:\/\/outlook.office365.com\/owa\/calendar\/BOOKINGS_RES_Hospitality_Services@queensuca.onmicrosoft.com\/bookings\/s\/aaGJxxF1pECcxzs5ImJweA2\u0022 originalsrc=\u0022https:\/\/outlook.office365.com\/owa\/calendar\/BOOKINGS_RES_Hospitality_Services@queensuca.onmicrosoft.com\/bookings\/s\/aaGJxxF1pECcxzs5ImJweA2\u0022 rel=\u0022noopener noreferrer\u0022 shash=\u0022N5bigpavgtxyEa1BqG+Camt4yOG0Jo5Vuu3FcCp7SC5Wzf6wt72LbwiHYFNu8qfDQnSILoK0u47nXU5QmLp9lpmftqlW4cpqVSfLePsq3OM3eUy3iVQTevosjgIBrjA7czI\/+3WG+x6unGcT106nSKgTztNSl8zn9Lquye3g7uE=\u0022 title=\u0022Original URL: https:\/\/outlook.office365.com\/owa\/calendar\/BOOKINGS_RES_Hospitality_Services@queensuca.onmicrosoft.com\/bookings\/s\/aaGJxxF1pECcxzs5ImJweA2. Click or tap if you trust this link.\u0022\u003Ebook an appointment\u003C\/a\u003E, virtually or in-person or send an email. Stay tuned on our social @queensfood for videos and more.\u0026nbsp;\u003C\/p\u003E\r\n","format":"full_html","processed":"\u003Ch4\u003ENot sure if you should talk to the Registered Dietitian?\u0026nbsp;\u0026nbsp;\u003C\/h4\u003E\n\n\u003Cp\u003EIf you\u2019re on the meal plan and you have a dietary need of any kind, I\u2019m your go-to person for questions and concerns about dining on campus! I\u2019m here to support you and make sure you have the tools to make safe and informed food choices.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003EYou might be thinking\u2026.\u201dI\u2019ve managed this my whole life. I know what to do.\u201d Coming to campus is a whole new experience. Most 1\u003Csup\u003Est\u003C\/sup\u003E year students have never been to a dining hall, which is where support from the chefs and I come in.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\n\n\u003Ch4\u003E3 reasons to connect with me:\u0026nbsp;\u0026nbsp;\u003C\/h4\u003E\n\n\u003Cp\u003E1) I\u2019ve got the inside scoop! I can coordinate with you and the chefs to ensure there are food options to meet your needs.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003E2) I can help facilitate dietary accommodations as needed. What this looks like can vary from person to person (there\u2019s not a cookie cutter solution!). That\u2019s why it\u2019s helpful to book a confidential appointment to discuss your specific needs. Plus, I have the scientific background to understand what food choices may be appropriate for you.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003E3) Get tips and suggestions. There may be dining options and tricks of the trade that just hadn\u2019t crossed your mind. That\u2019s what I\u2019m here for!\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003EReach out before you come to campus and anytime throughout the year. Feel free to \u003Ca href=\u0022https:\/\/outlook.office365.com\/owa\/calendar\/BOOKINGS_RES_Hospitality_Services@queensuca.onmicrosoft.com\/bookings\/s\/aaGJxxF1pECcxzs5ImJweA2\u0022 rel=\u0022noopener noreferrer\u0022 title=\u0022Original URL: https:\/\/outlook.office365.com\/owa\/calendar\/BOOKINGS_RES_Hospitality_Services@queensuca.onmicrosoft.com\/bookings\/s\/aaGJxxF1pECcxzs5ImJweA2. Click or tap if you trust this link.\u0022\u003Ebook an appointment\u003C\/a\u003E, virtually or in-person or send an email. Stay tuned on our social @queensfood for videos and more.\u0026nbsp;\u003C\/p\u003E","summary":""}],"field_byline":[],"field_details_button_text":[{"value":"Read the full article"}],"field_featured_image":[{"target_id":737,"alt":"Theresa Couto, RD","title":"","width":593,"height":693,"target_type":"file","target_uuid":"34cd75e3-1a4a-48b1-a84a-30ac2675dbfa","url":"https:\/\/www.queensu.ca\/food\/sites\/diningwww\/files\/2022-10\/Theresa.png"}],"field_metatags":[],"field_paragraphs":[],"field_paragraphs_top":[],"field_promoted_article":[{"value":false}],"field_published_date":[{"value":"2022-08-10"}],"field_short_title":[],"field_subtitle":[],"field_tags":[{"target_id":3,"target_type":"taxonomy_term","target_uuid":"a633ee6a-25d6-4249-a4f1-7aa2fa38089f","url":"\/food\/tags\/nutrition-blog"}],"field_teaser":[{"value":"If you\u2019re on the meal plan and you have a dietary need of any kind, I\u2019m your go-to person for questions and concerns about dining on campus!"}]},{"nid":[{"value":75}],"uuid":[{"value":"9ec7ed8c-f718-4d14-96c9-5b0a0b39a958"}],"vid":[{"value":1665}],"langcode":[{"value":"en"}],"type":[{"target_id":"article","target_type":"node_type","target_uuid":"b9344508-533a-4ce0-bee1-8d3ba191dadc"}],"revision_timestamp":[{"value":"2022-10-07T13:10:54+00:00","format":"Y-m-d\\TH:i:sP"}],"revision_uid":[{"target_id":8,"target_type":"user","target_uuid":"f4fee832-cb47-4eba-9ec3-fcf0a67ece90","url":"\/food\/users\/cs215"}],"status":[{"value":true}],"uid":[{"target_id":8,"target_type":"user","target_uuid":"f4fee832-cb47-4eba-9ec3-fcf0a67ece90","url":"\/food\/users\/cs215"}],"title":[{"value":"The Buzz on Caffeine"}],"created":[{"value":"2022-04-01T18:32:16+00:00","format":"Y-m-d\\TH:i:sP"}],"changed":[{"value":"2022-10-07T13:10:54+00:00","format":"Y-m-d\\TH:i:sP"}],"promote":[{"value":true}],"sticky":[{"value":false}],"default_langcode":[{"value":true}],"revision_translation_affected":[{"value":true}],"moderation_state":[{"value":"published"}],"metatag":{"value":{"title":"The Buzz on Caffeine | Dining and Hospitality","description":"We\u2019re in the final stretch of the school year. You\u2019re deep into projects, with thoughts of exam season looming. You are not alone if you find yourself relying on that extra cup of coffee to power through your day.\u00a0 There\u2019s nothing wrong with a little caffeine, but let\u2019s talk about safe limits and other ways you can get that boost of energy you\u2019re looking for.\u00a0","canonical_url":"https:\/\/www.queensu.ca\/food\/article\/buzz-caffeine"}},"path":[{"alias":"\/article\/buzz-caffeine","pid":87,"langcode":"en"}],"publish_on":[],"unpublish_on":[],"body":[{"value":"\u003Cp\u003EWe\u2019re in the final stretch of the school year. You\u2019re deep into projects, with thoughts of exam season looming. You are not alone if you find yourself relying on that extra cup of coffee to power through your day.\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp\u003EThere\u2019s nothing wrong with a little caffeine, but let\u2019s talk about safe limits and other ways you can get that boost of energy you\u2019re looking for.\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp\u003EThe daily level of caffeine considered safe for those 19 years and older is 400 milligrams (mg) per day. This is equivalent to three 8 ounce cups of coffee. Some other sources of caffeine include: tea (black, green, oolong), cola, iced tea, energy drinks, chocolate, certain sports supplements (ie. \u201cpre-workout\u201d) and kombucha. Even decaf coffee and tea can contain up to 15 mg caffeine! For more specifics, look\u0026nbsp;\u003Ca href=\u0022https:\/\/www.unlockfood.ca\/en\/Articles\/Caffeine\/Facts-on-Caffeine.aspx\u0022\u003Ehere\u003C\/a\u003E.\u003C\/p\u003E\r\n\r\n\u003Cp\u003ESome people can be especially sensitive to caffeine, which can cause:\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cul\u003E\r\n\t\u003Cli\u003ETrouble sleeping\u003C\/li\u003E\r\n\t\u003Cli\u003EAnxiety\u003C\/li\u003E\r\n\t\u003Cli\u003EIrritability\u0026nbsp;\u003C\/li\u003E\r\n\t\u003Cli\u003ENervousness\u003C\/li\u003E\r\n\t\u003Cli\u003ERapid heart rate\u003C\/li\u003E\r\n\t\u003Cli\u003EHeadaches\u003C\/li\u003E\r\n\u003C\/ul\u003E\r\n\r\n\u003Cp\u003ENot all caffeine is created equal. Beverages like coffee and tea which are sipped slowly differ from caffeine in the form of energy shots, supplements, etc. which are consumed in a short time and are therefore, released in the bloodstream more quickly.\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp\u003EIf you find yourself relying on caffeine a little too much, consider these alternatives to maintain energy and keep you alert.\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp\u003E1) Stay hydrated with water. Dehydration can lead you to feel sluggish. If water feels boring, try herbal teas, sparkling water, or dress it up by infusing with fruit or herbs!\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp\u003E2) Eat regularly through the day. Consistent nutrition through the day will keep your mind sharp and prevent dips in energy. Choose\u0026nbsp;\u003Ca href=\u0022https:\/\/food-guide.canada.ca\/en\/tips-for-healthy-eating\/make-healthy-meals-with-the-eat-well-plate\/?msclkid=dba37e3daf8d11ec8333340d7c687f38\u0022\u003Emeals\u003C\/a\u003E\u0026nbsp;and\u0026nbsp;\u003Ca href=\u0022https:\/\/dining.queensu.ca\/snack-like-a-dietitian\/\u0022\u003Esnacks\u003C\/a\u003E\u0026nbsp;balanced in fiber and protein. Food and beverages high in sugar will give you short term energy, that is short lived (think kid with a sugar rush).\u003C\/p\u003E\r\n\r\n\u003Cp\u003E3) Get moving! No, you don\u2019t have to sweat it out on the treadmill (although you can!). Taking 10 minute breaks to step outside and get some fresh air gives your mind and body a welcome boost in energy.\u0026nbsp;\u003C\/p\u003E\r\n\r\n\u003Cp\u003EAs with most nutrition tips and recommendations, remember moderation is key!\u0026nbsp;\u003C\/p\u003E\r\n","format":"full_html","processed":"\u003Cp\u003EWe\u2019re in the final stretch of the school year. You\u2019re deep into projects, with thoughts of exam season looming. You are not alone if you find yourself relying on that extra cup of coffee to power through your day.\u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003EThere\u2019s nothing wrong with a little caffeine, but let\u2019s talk about safe limits and other ways you can get that boost of energy you\u2019re looking for.\u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003EThe daily level of caffeine considered safe for those 19 years and older is 400 milligrams (mg) per day. This is equivalent to three 8 ounce cups of coffee. Some other sources of caffeine include: tea (black, green, oolong), cola, iced tea, energy drinks, chocolate, certain sports supplements (ie. \u201cpre-workout\u201d) and kombucha. Even decaf coffee and tea can contain up to 15 mg caffeine! For more specifics, look\u0026nbsp;\u003Ca href=\u0022https:\/\/www.unlockfood.ca\/en\/Articles\/Caffeine\/Facts-on-Caffeine.aspx\u0022\u003Ehere\u003C\/a\u003E.\u003C\/p\u003E\n\n\u003Cp\u003ESome people can be especially sensitive to caffeine, which can cause:\u0026nbsp;\u003C\/p\u003E\n\n\u003Cul\u003E\n\t\u003Cli\u003ETrouble sleeping\u003C\/li\u003E\n\t\u003Cli\u003EAnxiety\u003C\/li\u003E\n\t\u003Cli\u003EIrritability\u0026nbsp;\u003C\/li\u003E\n\t\u003Cli\u003ENervousness\u003C\/li\u003E\n\t\u003Cli\u003ERapid heart rate\u003C\/li\u003E\n\t\u003Cli\u003EHeadaches\u003C\/li\u003E\n\u003C\/ul\u003E\n\n\u003Cp\u003ENot all caffeine is created equal. Beverages like coffee and tea which are sipped slowly differ from caffeine in the form of energy shots, supplements, etc. which are consumed in a short time and are therefore, released in the bloodstream more quickly.\u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003EIf you find yourself relying on caffeine a little too much, consider these alternatives to maintain energy and keep you alert.\u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003E1) Stay hydrated with water. Dehydration can lead you to feel sluggish. If water feels boring, try herbal teas, sparkling water, or dress it up by infusing with fruit or herbs!\u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003E2) Eat regularly through the day. Consistent nutrition through the day will keep your mind sharp and prevent dips in energy. Choose\u0026nbsp;\u003Ca href=\u0022https:\/\/food-guide.canada.ca\/en\/tips-for-healthy-eating\/make-healthy-meals-with-the-eat-well-plate\/?msclkid=dba37e3daf8d11ec8333340d7c687f38\u0022\u003Emeals\u003C\/a\u003E\u0026nbsp;and\u0026nbsp;\u003Ca href=\u0022https:\/\/dining.queensu.ca\/snack-like-a-dietitian\/\u0022\u003Esnacks\u003C\/a\u003E\u0026nbsp;balanced in fiber and protein. Food and beverages high in sugar will give you short term energy, that is short lived (think kid with a sugar rush).\u003C\/p\u003E\n\n\u003Cp\u003E3) Get moving! No, you don\u2019t have to sweat it out on the treadmill (although you can!). Taking 10 minute breaks to step outside and get some fresh air gives your mind and body a welcome boost in energy.\u0026nbsp;\u003C\/p\u003E\n\n\u003Cp\u003EAs with most nutrition tips and recommendations, remember moderation is key!\u0026nbsp;\u003C\/p\u003E","summary":""}],"field_byline":[],"field_details_button_text":[{"value":"Read the full article"}],"field_featured_image":[{"target_id":389,"alt":"Hands Holding Coffee Mugs","title":"","width":881,"height":758,"target_type":"file","target_uuid":"5bf2e6e5-871b-401f-bd19-2d4d24e35a1c","url":"https:\/\/www.queensu.ca\/food\/sites\/diningwww\/files\/2022-04\/Screen-Shot-2022-03-29-at-3.10.20-PM.png"}],"field_metatags":[],"field_paragraphs":[],"field_paragraphs_top":[],"field_promoted_article":[{"value":false}],"field_published_date":[{"value":"2022-03-31"}],"field_short_title":[],"field_subtitle":[],"field_tags":[{"target_id":3,"target_type":"taxonomy_term","target_uuid":"a633ee6a-25d6-4249-a4f1-7aa2fa38089f","url":"\/food\/tags\/nutrition-blog"}],"field_teaser":[{"value":"We\u2019re in the final stretch of the school year. You\u2019re deep into projects, with thoughts of exam season looming. You are not alone if you find yourself relying on that extra cup of coffee to power through your day. "}]}]