Month: July 2020

You’re a 10 out 10 and Don’t you Forget

| Michaela Martin

Demi Lovato said it best in her new “I Love Me” song. Below are 10 things you can do to love yourself, others and the world even more than you already do:

  1. Practice Positive Self-talk: Positive self-talk has been shown to improve satisfaction with life, decrease stress and even physical benefits like better immune function and reduced pain. Checkout examples of re-framing to positive self-talk below:
    • Negative: “I’m not going to get better” Positive:“I’ll give it another try and ask for help if needed”
    • Negative: “I’m a failure” Positive: “I’m proud of myself, that took courage”
    • Negative: “I hate the way my body looks” Positive: “My body is strong and allows me to live a fulfilled life”
  2. Improve your Physical Wellness: This includes eating a balanced diet, exercise, getting enough sleep, practicing safer sex and reducing your risk when it comes to alcohol and other drug use.
  3. Quiet your mind: Living in a digital world in may feel hard to disconnect but taking a screen break and letting your mind wander will do wonders for your well-being. Engage in meditation, pray or grounding in nature – any mindfulness technique will help quiet your mind. 
  4. Be Kind: Kindness increases happiness, energy, and the good hormones: oxytocin and serotonin. Be Kind and send a kudo to a friend, family member, or a staff member who has made a positive impact on your life.
  5. Set attainable goals: You can aim high but unattainable goals will have a negative impact on your mental health. Utilize the SMART Technique when goal setting:
    • S: Specific
    • M: Measurable
    • A: Attainable
    • R: Relevant
    • T: Time bound
  6. Identify small steps to be more environmentally friendly: Give back to the earth that has given so much to you! Small steps will make a big difference. 
    • Swap out single use plastic items to more eco-friendly options when they run out (i.e. switch from a shampoo bottle to shampoo bar)
    • Host a clothing swap with friends (easy way to switch up your wardrobe without buying new clothes)
    • Limit your food waste
    • Unplug chargers when not in use
    • And so much more
  7.  Resist: Resist harmful messages that society forces on you.- unfollow accounts that don’t promote social issues that you stand for (body positivity, equal rights, social justice). Resist with your spending – support organizations that align with your values and don’t support places that uses degrading images or messaging. Also, speak up and out to your friends – your speer of influence is bigger than you know. 
  8. Adopt a daily mantra: A mantra helps you focus on something bigger than yourself. Adopt a mantra, recite it daily and post it everywhere for your to see.
  9.  Listen to music daily: Music provides a boost to your physical, emotional, and spiritual well-being. Checkout our Body Positive Playlist below for all your self love jams.
  10. Be proactive in your well-being: Utilize the free services the Student Wellness Center offers. The SWC offers group presentations, educational events, and 1on1 peer coaching appointments around a variety of wellness topics. 

Intro. to Investing

| Michaela Martin

From, tulip bulbs in 17th century Holland to tech stocks in the 90s the temptation of investors to chase short term gains has led to innumerable financially ruinous moments in the course of human history.  2020’s combination of quarantine induced boredom, easy access to financial markets, and a renewed interest in day trading is no different.  Though day trading (short term buying and selling of financial products) can be a profitable endeavor it is more often not and in some occasions can be devastating financially.   One study of day trading activity found that a mere 13% of traders break even annually.  Luckily, young investors are better positioned than any other group to build a successful investment portfolio.  Before getting started investing it is important to consider a few thing:

  1. What are you goals and timeframe? The magic of compound interest, interest in earned in one year put to work in the second year and so on, allows investors to turn even a small amount of cash into a nice chunk of change given enough time.  If a 20-year-old student invested $1,000 in a retirement account and earned 7% annually, they would have $21,000 by the time they retired at age 65.  Compound interest is an incredible tool for building wealth over your lifetime.  Investing may not even be appropriate for short-term goals.  Investing some money for your fall tuition, for instance, could have resulted in a 30% loss alone in the month of March.
  2. What is your strategy? Buying individual stocks can be lucrative but presents a great deal of risk.   Are you buying this stock because of familiarity with its brands or because you understand and like the financial performance of the company?  Can you read a 10-k and balance sheet?  If not, there are financial products available that allow investors to easily and cheaply invest in many stocks simultaneously.  Though these might not perform as well as some individual stocks, historically few investors out perform the S&P 500 index in the long run.
  3. Are your finances in a place that investing makes sense? The average person can build wealth through a lifetime of financial discipline and most critically a budget that will allow them to find the cash to consistently invest.   Consider establishing emergency savings before investing.  What good is putting money in an investment account if you have to take money out to pay for new set of tires? Have high interest debt? No investment account is likely to outperform the return on investment of paying off the 20% interest on credit card debt. Learn more about personal finance in this video series:

Resources: 

iGrad course on investing : https://www.igrad.com/courses/investing-to-build-wealth

iGrad course on retirement planning: https://www.igrad.com/courses/planning-for-retirement

Scarlet and Gray Financial Coaching: go.osu.edu/yourfinances

-Ben Raines, Wellness Coordinator | Financial Wellness 

Building Community this Summer

| Michaela Martin

During these unprecedented times, it can be difficult to build and maintain friendships. Check out these activities below, both virtual and in-person, that you might consider as you continue navigating social wellness in our “new normal.”

 

Virtual Activities

  • Virtual Check-Ins: Add some time on your calendar for a weekly check-in with a close group of family and/or friends. These check-ins could happen through Zoom, Google Hangout or Facetime. You might also consider organizing a game night through the House Party app.
  • Rec Sports Physical Health: Keep your body moving with through group fitness classes and personal training.
  • Multicultural Center (MCC): New to OSU? The Student Life Multicultural Center is hosting sessions throughout the summer related to students’ racial and cultural identities. These sessions provide an opportunity for first-year students to talk in community with upper class students who share similar identities about their experiences at Ohio State. Returning students can also check out the MCC calendar to connect in community about how they are navigating COVID-19 and racism in the United States.
  • Netflix Party: Netflix Party is a new way to watch Netflix with your friends online. Netflix Party synchronizes video playback and adds group chat to your favorite Netflix shows.
  • Short North (Virtual) Gallery Hop: Join Short North Arts District galleries and businesses for a virtual Gallery Hop on Instagram! See new exhibitions and works from galleries, new Spring products from businesses, and special performances. Need dinner or a snack while you follow along? Visit org/SupportSNAD for a list of Short North restaurants
  • Virtual Cap-City Half Marathon: A virtual race allows participants to complete their OhioHealth Capital City Half Marathon, OhioHealth Quarter Marathon or 10TV Commit To Be Fit 5K anywhere on the weekend of August 28-30.

 

In-Person Activities

  • Rock Climb with friends at Scioto Audubon Metro Park
  • Walk or bike the Olentangy Trail
  • Grab a few friends and hike (physically-distanced) the trails at our beautiful Metro Parks
  • Support local farmers at the Worthington Farmers’ Market
    • COVID-19 Rules: Masks are strongly encouraged, limited entry, no pets, maintain physical distancing
    • Hours: Saturdays from 8 a.m. -12 p.m. (*8-9 a.m. is reserved for high-risk populations)
    • Location: 500 W. Wilson Bridge Road, Worthington, OH 43085
  • Meet some new human or animal friends at Goat Yoga
    • Dates: Classes announced on Facebook
    • Location: 5278 Berger Road, Groveport, Ohio
  • Shop locally-produced food and products at the Dublin Market at Bridge Park
    • COVID-19 Rules: Masks are required, cash not accepted, no reusable bags, no pets
    • Hours: Saturday mornings from 9 a.m.-12 p.m., June 20 – September 26, 2020
    • Location: 6568 Longshore Street Dublin, OH 43017
  • Admire the art collection at the Columbus Museum of Art (Sundays are free)
    • COVID-19 Rules: Must reserve a time to visit, masks are strongly encouraged, maintain physical distancing
    • Hours: Tuesday-Sunday: 10 a.m.-5 p.m., Thursday: 10 a.m.-9 p.m.
    • Location: 480 E Broad St Columbus, OH 43215

 

Whether you choose to hang out with others virtually or in-person this summer, we hope you’re able to keep connecting with the people and activities you love!

  • Ivory & Joe

Ways to Prep Your Food Pantry Items

| Michaela Martin

While the world may feel a little less stable with COVID-19, Buckeye Food Alliance (BFA) continues to be a staple in offering students a selection of food and personal care items. Check out the following ideas of what you can do with a pre-made bag of grocery goodies from BFA!

Frozen blueberries can be mixed into smoothies, oatmeal, and pancake mix, or topped on cereal, pancakes or waffles. One of my fave smoothies is this Creamy Chocolate Blueberry Shake by Hummusapien, a former OSU student and Columbus-based food blogger and restaurateur. For this recipe, consider swapping the cocoa for a chocolate-flavored protein powder to add a boost of protein and satiety to this blend.

Plenty of canned peaches abound in BFA so for ways to enjoy this juicy fruit, consider adding it to smoothies, topping it on oatmeal or yogurt, or even making a breakfast crisp which you can swap out with other fruits like apples, pears and berries (recipe below).

Nuts and dried fruit can be added to meals like a salad or used to make a trail mix for a snack. Check out this trail mix handout with a variety of ways to spice up your mix!

Beans can be used in a variety of ways by adding them to meals like chili, tacos or salads. Garbanzo beans, also known as chickpeas, can be roasted or made with hummus to have as part of a snack. Other savory recipes include this Chickpea Broccoli Buddha Bowl with Peanut Sauce, black bean hummus and salsa (recipes below).

Vegetables like zucchini can be spiralized to make “zoodles” (zucchini noodles) in lieu of or to have with pasta. Zucchini can even be used to make these Flourless Peanut Butter Zucchini Brownies for a delectable treat. Stir-fry is another option for incorporating veggies such as broccoli, bell peppers, onions, and more! You can either use fresh or frozen, with most grocery stores having different blends of stir-fry veggies to choose from.

For meals with pasta, consider how you can include a mix of macronutrients to ensure you’re getting a variety of nutrients that will help to satisfy and sustain you. For instance, with spaghetti, add a protein source such as chicken, lean ground beef or turkey, or a meat alternative such as soy crumbles (textured vegetable protein). Add a sauce like marinara with cheese or nutritional yeast, pesto or alfredo for a little fat. Additionally, add a vegetable with your meal, such as having a side salad, mixing in broccoli or spinach (if it’s a dish with alfredo sauce), or having roasted veggies on the side like asparagus, broccoli, zucchini or squash.

Canned fish can be used in dishes like tuna noodle casserole, tuna salad, or salmon burgers. Canned chicken can be used to make chicken salad for a sandwich or served with whole wheat crackers, added to meals like tacos or quesadillas, or used in a buffalo chicken dip (recipe below).

Stay tuned for more ideas on how Buckeye Food Alliance can support you!

RECIPES

Black Bean & Corn Salsa

  • 2-3 tablespoons Caribbean Jerk seasoning
  • 1 can (15 oz) canned peaches, in its own juice, drained
  • ½ cup orange marmalade
  • 2 cans black beans, drained and rinsed in colander
  • 1 cup corn, frozen (thawed) or canned (drained)
  • 1 green bell pepper, diced
  • 1 red onion, diced
  • 1 cup cilantro, chopped
  • 1 lime, juice
  • 1 lemon, juice

Mix all ingredients and refrigerate in an airtight container. Serve with pita chips or whole wheat tortilla chips.

 

Black Bean Hummus

  • 1 can (15 ounces) black beans
  • 1 can (16 ounces) chickpeas/garbanzo beans
  • 2-4 tablespoons olive oil (depending on how soft you like your hummus, or you can add some juice from the can of garbanzo beans)
  • 1 tablespoon ground cumin
  • 1 tablespoon chili powder
  • 1 teaspoon cayenne pepper
  • ½ teaspoon black pepper

Blend ingredients together using a food processor and store in an airtight container in the refrigerator. Eat with pita chips, pretzels, and vegetables (i.e. baby carrots, sliced bell peppers).

 

Buffalo Chicken and Cauliflower Dip

  • 3 cups frozen cauliflower florets, cooked according to package directions
  • 8 ounces canned chicken, drained
  • ½ cup cheddar cheese, shredded
  • ¼ cup cream cheese, reduced fat
  • 1/3 cup plain Greek yogurt, low-fat
  • ¼ cup hot sauce

Preheat oven to 350 degrees. Combine the cauliflower, chicken, 1/3 cup cheddar cheese, cream cheese, Greek yogurt, and hot sauce in a large mixing bowl. Spray casserole dish with cooking spray and pour mixture into casserole dish. Sprinkle top of casserole with remaining cheese and bake for 20-25 minutes. Eat with whole wheat tortilla chips.

 

Fruit Crisp

  • 4-6 cups fruit (i.e. apples, blueberries, peaches, pears)
  • 1/3 cup whole wheat flour
  • 1 cup regular rolled oats
  • 1 teaspoon cinnamon
  • ½ cup brown sugar
  • 4 tablespoons vegetable oil

Preheat oven to 350 degrees. Spray an 8×8 or 9×9 dish with cooking spray or rub with margarine. Prep fruit by washing (if needed for produce like apples) and chopping into bite-size pieces. No need to peel fruit, such as apples, peaches or pears. Place in cooking dish. In a separate bowl, mix flour, oats, sugar, and oil until crumbly and sprinkle over fruit. Bake for 40 minutes, uncovered. Can enjoy having with vanilla yogurt or on its own.