Month: February 2022

8 Tips for Sleep Hygiene  

| Jennifer Forsberg

Getting an adequate amount of sleep is an important part of your physical wellness and overall wellbeing. In general, most adults need at least 7-9 hours of sleep per night. Check out these 9 quick tips to establish healthy routines and habits for a better night’s sleep: 

  1. Do your best to go to sleep and wake up at the same time every day – even on the weekends. This doesn’t mean that you can’t ever stay up late or sleep in but try to be as consistent as possible.
  2. Maintain the same routine – in the same order – each night before you go to sleep.
    • Example Nightly Routine: Step 1: brush teeth, Step 2: do your skincare routine, Step 3: engage in a mindfulness, meditation, or relaxation practice, Step 4: go to bed 
  3. Try to make time in your schedule every day to get out in the sunlight and move your body if you are able to. Natural light and physical activity are both very important for your sleep cycle.
  4. Take inventory of your drinking habits. Decreasing the amount of alcohol you drink – or cutting out alcohol completely – can improve sleep.
  5. Avoid nicotine. Nicotine is a stimulant, and research demonstrates that nicotine intake has a negative impact on sleep quality.
  6. Be mindful of your caffeine intake, including when and how much caffeine you are consuming throughout the day. It can be especially helpful to avoid caffeine in the afternoons and evenings. Did you know it can take up to ten hours before caffeine is completely out of your bloodstream?
  7. Limit exposure to bright lights, electronics, and screen time leading up to your bedtime. It is recommended that you turn off electronics for the day about 30-60 minutes before going to sleep at night.
  8. To the extent that you are able, keep your room dark, quiet, and cool to help with sleep.

Finally, if your goal is to change your sleeping habits, take it slow and implement the changes one-step-at-a-time rather than trying to completely shift your sleep schedule all at once. You’ve got this! 

For additional strategies, check out these Sleep Resources from the College of Nursing for relaxation techniques like guided meditations and tips to beat insomnia. If you have concerns relating to your sleep habits and health, the Wilce Student Health Center, Student Life Student Health Services and Wexner Medical Center are resources on campus available to students. For specific sleep-related health concerns, The Sleep Disorders Center at The Ohio State University Wexner Medical Center can offer consultations and treatment. 

References 

-Lucy Hennon, Graduate Student Assistant 

Navigating Networking: How to Handle Happy Hour

| Jennifer Forsberg

Networking can be a critical component of career development and wellness, especially for graduate and professional students. However, the idea of networking can sometimes lead to anxiety or uncertainty about expectations. Check out these strategies for encouraging meaningful conversation and relationship-building in order to effectively navigate professional networking events such as happy hour, dinners, receptions and more.   

  • Set your intention. Frame the event as an opportunity to meet new people. Try to focus on authentic relationship-building rather than viewing making connections as a transactional process. 
  • Avoid comparing yourself to others. 
  • If you are nervous about what to say, brainstorm topics and questions for conversation-starters beforehand. Check out this list of 150 conversation-starters compiled by Indeed for inspiration. 
  • If you are attending a recruitment-based networking event, practice your introduction and elevator speech. Be sure to highlight your background, qualifications, relevant experience, and passions, as well as what type of role you are looking for.  
  • Be mindful of the setting of the networking event, as well as company culture. If you are attending a more casual event with only your shared industry, your introduction and conversation may look different than it would at a large recruitment networking event. You can modify your elevator speech to adapt to the context. For example, while you can rely on technical terms and insider knowledge when meeting others in similar professions, you may need to offer more details about what your work entails for people outside of your field. 
  • Express interest and ask people about themselves. Be curious! 
  • Follow up with the people you meet. You can send an email, note, message, or simply request to connect on LinkedIn. 
  • Remind yourself that you belong and have meaningful contributions to offer. Networking is about fostering a mutual relationship, and the people you meet gain something from your connection – and vice versa! 
  • If you experience social anxiety, try to go with a supportive colleague or utilize other coping mechanisms like deep breathing or grounding exercises during the event. 
  • If it helps, you can always go into the event with a reason and time to leave in mind. 

If you are attending an office happy hour or networking event where alcohol is served, you do not have to drink unless you want to. Additionally, you should not feel pressured to disclose the reason why you are choosing not to drink.  

People choose not to drink alcohol for a variety of reasons including but not limited to: 

  • Religious beliefs or values 
  • Medication 
  • Living in Recovery 
  • Dietary restrictions 
  • Disliking the taste of alcohol 
  • Personal preference or choice 
  • Cost of alcohol 
  • Pregnancy or other health conditions 
  • Other responsibilities and commitments 

If you feel that you are not comfortable attending a career-related function involving alcohol for any reason, it is always okay to set healthy boundaries and choose not to attend the event. There will be other opportunities to connect, and your wellbeing comes first.  

If you do choose to drink, avoid drinking on an empty stomach and stay hydrated throughout the event. Pace yourself and know your limits. In professional contexts it is best to err on the side of caution. If it helps, you can set a drink limit for yourself. For example, plan to order a maximum of 2 drinks during the event. Similarly, you can pace yourself by drinking 1-2 glasses of water between alcoholic beverages or waiting a certain amount of time between ordering drinks. For example, one drink per hour.  

It can also be helpful to be more mindful and aware of the types of alcohol you consume at an office happy hour or networking event. Take into consideration the alcohol content. Your drink order at an office happy hour event may differ from what you would order during a night out with friends. Finally, be sure to have a safe and reliable ride home arranged. 

For additional tips, resources, and support relating to networking, check out Buckeye Careers for career coaching, workshops, and more!  

References & Recommended Readings: 

-Lucy Hennon, Graduate Student Assistant 

Eating Plant-Based in Columbus – 5 Vegan Restaurant Highlights 

| Jennifer Forsberg

Whether you’re vegan, vegetarian, or simply trying to incorporate more plant-based foods into your diet, Columbus has lots of options to meet your needs. This article will highlight a variety of vegan restaurants in the area that you can check out. 

5 Vegan Restaurant Highlights in Columbus 

Willowbeez SoulVeg | 59 Spruce Street (located in the North Market) 

  • Willowbeez SoulVeg is a family-owned vegan restaurant located in The North Market that specializes in vegan soul food. Willowbeez SoulVeg also offers catering services. Menu items include starters, entrees, soups, sides, and desserts. Willowbeez SoulVeg features a range of options including their Curry Bella, BBJerk Bella, No Fish Fry, So’Lasagna, Doc’s Cajun Pasta, Mac and Plz, Cornbread, and much more! Prices range from around $10-$14 for most entrees.  
  • Willowbeez SoulVeg’s location in the North Market is a quick car or bus ride from campus. You can take the COTA bus for free with your BuckID to reach the North Market in about 20 minutes. If you have a car, it’s only about a 10-minute drive.  
  • As students, you can purchase gift certificates to the North Market that are worth $20 for a discounted price of $10 through the D-Tix Program at the Ohio Union! 

Portia’s Café | 4428 Indianola Ave. 

  • Portia’s Café only serves food that is vegan, organic, local, gluten-free, and GMO-free. 
  • Portia’s Café offers a wide variety of menu items featuring breakfast, lunch and dinner entrees, dips, appetizers, soups, and salad, as well as desserts, coffee, and drinks.  
  • Portia’s Café is located in Clintonville. The restaurant is only a 10-15 minute drive from campus or about a 30-45 minute bus ride. 

Eden Burger | 1437 N. High Street 

  • Eden Burger is a local fast-casual 100% vegan restaurant. Menu items include vegan burgers and sandwiches that range in price from $8.00 to $13.00. For an additional cost, burgers and sandwiches can be made a double. Burgers are made with lentils, sunflower seeds, rice, mushrooms, gluten free oats, beets, liquid aminos, and spices. Eden Burger’s sandwiches also feature breaded tempeh, chick’n patties, and vegan bacon.  
  • Eden Burger’s sides and drinks feature loaded fries, onion rings, and vegan milkshakes. 
  • Eden Burger is conveniently located near campus. The restaurant is just about a 10-minute walk from the Ohio Union. You can also easily hop on the COTA Bus on either the 1 or 2 line on High Street to reach Eden Burger. The restaurant is located directly next to the Northside Branch of the Columbus Metropolitan Library. 

Pattycake Bakery | 3870 N. High Street  

  • Pattycake Bakery is a Worker Owned Cooperative located in Clintonville that specializes in organic, vegan baked goods. Their menu features vegan cookies, muffins, cakes and cupcakes, as well as other treats like whoopie pies and a variety of gluten-free items. 
  • Located on North High Street in Clintonville, Pattycake Bakery is a 10-minute drive or 25-minute bus ride from campus! 

The Nile Vegan | 1479 Worthington Street (South Campus) and 1223 Goodale Boulevard, Grandview Heights 

  • The Nile Vegan is a vegan Ethiopian restaurant with a location right by South Campus on Worthington Street, as well as another in Grandview Heights. You can order appetizers, lunch and dinner specials, and combination platters at The Nile Vegan with dishes like lentils, curried vegetable medley, chickpea sauce combo, and more! Entrees and Combination platters range from around $7.99-$12.99. 

Looking for more options than these five quick highlights? Columbus has many different vegan restaurants with a variety of cuisines. Be sure to check out other spots such as Lifestyle Café, Seitan’s Realm, Vida’s Plant Based Butcher, Can’t Believe It’s Vegan, Roots Natural Kitchen, and 4th and State. For more recommendations, check out the following articles: 

Finally, if you want to learn more about plant-based diets or nutrition in general, you can schedule a free one-on-one nutrition coaching appointment through the Student Life Student Wellness Center for support and education.  

Eating Plant-Based on Campus 

Did you know that Student Life Dining Services has over 30 dining locations on the Columbus campus? These locations incorporate many different styles of dining and types of food. Even if you don’t have a meal plan, you can still eat at most of the locations on campus by paying with cash or card. 

Eating plant-based has become increasingly popular, and options are continuing to become more accessible. Although not everyone can become vegan or vegetarian – or even wants to – there are ways to incorporate different plant-based options into your diet while maintaining healthy, well-balanced meals. Plant-based meals also tend to be more sustainable, which can enhance and promote environmental wellness. Check out this list featuring several different plant-based options you can grab right here on campus! 

Plant-Based Meal Highlights on the Columbus Campus 

Woody’s Tavern | Located in the Ohio Union | 1759 North High Street 

  • Woody’s Tavern is a casual spot that’s great for gatherings. If you’re looking to hang out with friends, check out an OUAB Open Mic Night, or just stop by and grab a quick meal, you can order ½ pound of Vegetarian Wings for $5.00, or an entire pound for $8.00 at Woody’s Tavern.  

Union Market | Located in the Ohio Union | 1759 North High Street 

  • At the Fired Up! Grill station in the Union Market you can buy a Veggie Burger Box for $7.95. The Veggie Burger Box is served with french fries and your choice of toppings. 
  • For more plant-based options in Union Market, check out the Buckeye Passports Station. You can order a Vegetarian Rice Bowl with Ginger Rice, Shiitake Mushrooms, Pickled Daikon, Edamame & Teriyaki Sauce for $8.00, as well as a Vegetable Roll with cucumber, carrot, and avocado for $6.00. 

Mirror Lake Eatery | Located in Pomerene Hall | 1760 Neil Avenue 

  • The Mirror Lake Eatery specializes in chicken tenders and milkshakes, but they haven’t forgotten about plant-based eaters on campus. If you are vegan or vegetarian, there are options available for you! Check out their $8.00 Vegetarian Combo which includes 3 plant-based tenders, fries, an iced King’s Hawaiian roll, and a drink. For $4.00 more, you can purchase the Vegetarian Combo with a milkshake instead of a drink. For vegan students, Mirror Lake Eatery offers a Plant-Based Combo for $7.50 which comes with 3 plant-based tenders, fries, and a drink. 

Courtside Café | Located in the RPAC | 337 Annie and John Glenn Avenue  

  • Courtside Café in the RPAC features lots of plant-based items. If you are vegetarian, check out their Vegetable Lo Mein ($7.50), Vegetable Stir Fry ($7.00), Tofu Lo Mein ($7.50), and Pasta bowls. They even have specialty dishes such as Sauteed Garden Vegetables with asparagus, squash, zucchini, broccoli, and red onion with garlic, as well as Chia Pudding ($4.75) with coconut, pineapple, strawberries, almonds, and honey. Additionally, Courtside Café has vegan meals like their Tofu Stir Fry ($7.00) with seared tofu, mixed vegetables, jasmine rice, and stir fry sauce. Whether you’re taking a break between classes, squeezing in a quick workout, or just looking for a spot to grab dinner, Courtside Café has many options to meet your needs. 

12th Avenue Bread Co. | 251 W. 12th Avenue 

  • Located on South Campus, the 12th Avenue Bread Company has both vegan and vegetarian sandwich options. Their vegetarian Green Goddess Sandwich ($8.00) includes white cheddar, avocado, lettuce, cucumbers, sprouts, and house-made green goddess dressing on whole grain bread. For vegan eaters, check out the Ultimate Veggie Club ($7.00) with avocado, alfalfa sprouts, cucumber, roasted peppers, spinach, pickled red onions, and red pepper hummus on multi-grain bread. 

Curl Market | 80 W. Woodruff Avenue 

  • Curl Market is another location that features quick, marketplace style dining with multiple stations. There are a lot of ways you can eat plant-based at Curl Market. For example, you can build your own burrito for $7.00 with veggies, plant-based chicken, or plant-based chorizo for protein. Curl Market’s pasta station also offers a build-your-own option with plant-based meatballs and plant-based cheese sauce on the menu. 
  • In addition to build-your-own options, you can grab a Plant-Based Meatball Sub Sandwich or a Veggie Sandwich for $6.50 each at the sandwich station in Curl Market. At the sushi station, plant-based options include a $6.00 Vegetable Spring Roll with Green Leaf Lettuce, Cucumber, Avocado, and Carrot rolled in Rice Paper. 

Marketplace on Neil | 1578 Neil Avenue 

  • Similar to Curl Market, Marketplace on Neil has many build-your-own meals that you can customize to be plant-based. For example, you can build your own pizza ($7.50) with plant-based sausage and vegan cheese or build your own deli sub ($6.95) with plant-based shredded chick’n and Daiya vegan cheese. Marketplace on Neil also offers a General Tso Bowl ($7.50) that you can customize to include plant-based chick’n nuggets or roasted tofu for your protein. You can also build your own pasta meal! 

Sloopy’s Diner | Located in the Ohio Union | 1759 North High Street 

  • Sloopy’s Diner is a unique feature on the Columbus campus as the only sit-down restaurant operated by Dining Services. Carry-out is also available at Sloopy’s Diner. In addition to its special atmosphere, Sloopy’s Diner offers unique dishes, including many plant-based meals.  
  • For breakfast, Sloopy’s Diner offers a vegan Plant-Based Breakfast Burrito ($7.95) which consists of a flour tortilla filled with scrambled tofu, mushrooms, spinach, grape tomatoes, onions and black bean salsa with vegan chorizo, vegan cheese, and guacamole. The Plant-Based Breakfast Burrito is served with hashbrowns on the side. Another plant-based breakfast option is Sloopy’s vegan Tofu Veggie Scrambler ($7.95), made up of scrambled tofu with mushroom, grape tomatoes, spinach and onions. Sloopy’s Diner also serves Vegan Pancakes ($2.75 for two, $3.75 for four, and $4.75 for six) and Overnight Oatmeal ($4.95) made with almond milk and coconut yogurt and served with chia seeds, as well as your choice of brown sugar or raisins.  
  • For lunch or dinner, try Sloopy’s Beyond Burger ($8.95). A variety of toppings can be added to your burger for an additional cost so you can customize your meal to your tastes. Sloopy’s menu also includes a vegan Pasta and Plant-Based Meatball Dinner ($10.00). This pasta dish includes 4 plant-based meatballs served with fettuccini pasta and marinara sauce topped with Daiya plant-based cheese. 

Thyme & Change Food Truck 1.0 | Located at 136 W. Woodruff Ave. 

  • Another unique and exciting feature of dining on Ohio State’s campus includes three Thyme & Change Food Trucks.  
  • On Mondays, Wednesdays, and Fridays, you can purchase plant-based burgers at the Thyme & Change Food Truck 1.0. Options include the traditional Beyond Burger ($8.00) which is a plant-based cheddar burger on a toasted brioche bun with lettuce, tomato, onion, and Dijonnaise. For a different type of burger, check out the Mushroom & Mozzarella Beyond Burger ($8.00). This item is a plant-based mozzarella burger on a toasted brioche bun with griddled mushrooms, lettuce, tomato, and onion. 
  • Korean BBQ is also available at the Food Truck on Wednesdays. Check out their vegetarian Spicy Tofu Tacos for $3.50 each. 
  • Finally, on Tuesdays and Thursdays the theme is Thyme in India. Depending on your preference, you can get either a vegan Basmati Rice Wrap or Basmati Rice Bowl for $8.00 from the food truck. Vegan Vegetable Tikkis, otherwise known as potato and vegetable croquettes served with cilantro or tomato chutney, are also available for $6.00. 

This list is just a starting point for all of the plant-based options available on campus! Many other locations have plant-based meals, and there are a variety of vegan or vegetarian sides, baked goods, build-your-own meals, and grab-and-go items available across campus. If you are interested in learning more about eating plant-based, schedule a free one-on-one nutrition coaching appointment through the Student Life Student Wellness Center. For more information about dining on campus, menu items, or nutritional facts, please visit the Student Life Dining Services website. 

-Lucy Hennon, Graduate Student Assistant   

Learning How to Effectively Say No to Opportunities

| Jennifer Forsberg

Reminder: No is a complete sentence. 

Although practicing and learning how to say no is relevant and necessary in all aspects of our lives, this example will focus primarily on professional and academic settings.  

Let’s say one day you are at work, and you receive an email from your supervisor with an optional request that exceeds what you are able or willing to contribute at the time. For example, the request could be something like serving on an additional committee, picking up an extra shift, or attending an optional event or training. Maybe a classmate wants you to take on some additional components of a group project beyond what you had initially agreed upon.  

First evaluate the request. Are you interested in exploring the possibility of supporting or engaging in the opportunity in a smaller, or different, capacity? If you are, you can suggest this and work on a compromise. However, if you cannot – or are not interested – in being involved, that is completely valid. 

Once you have determined that you cannot take on the additional opportunity, it is important to effectively communicate this. Just like with boundary-setting, it can be helpful to practice saying no! 

If it feels comfortable for you, you can begin your response by acknowledging the positive aspects of the request. For example, “This sounds like a great opportunity!” or “Thank you for thinking of me!” 

Next, provide a brief – yet direct – explanation for turning down the request. Here’s a possible example (keeping in mind that this may look different depending on your own personal preference, communication style, and reason for saying no): “Unfortunately, I am currently at capacity with my workload, and I am unable to take on any additional projects at this time.” If you are interested in providing support in another capacity or smaller role, you can always offer that as well. Additionally, if you know of someone else who may be interested in the opportunity, you could refer or recommend them.  

Altogether, saying no can look something like this: “Thank you for thinking of me! This sounds like a great opportunity. Unfortunately, I am currently at capacity with my workload, and I am unable to take on any additional projects at this time.” 

If saying no and setting boundaries is new to you, you can always practice and start out small! Check out these articles for more tips and strategies: 

 

-Lucy Hennon, Graduate Student Assistant  

Environmental Wellness: 5 Types of Study Spots to Explore on Campus

| Jennifer Forsberg

As a graduate or professional student, you may not need to be on campus every day of the week, so finding a study spot to maximize your time is crucial.  

Do you find that there are certain environments that fit best with your working, learning, or studying styles? Check out these locations on campus to find a space that will be best suited to your personal study habits:

University Libraries

The Columbus campus is home to ten university library locations. Visit https://library.osu.edu/locations for locations, hours, and more detailed information about the unique resources at each library. 

Spotlight: Thompson Library 

Thompson Library is the largest library on the Columbus campus. In addition to 11 floors of books and study spaces like the Grand Reading Room, Thompson Library offers group study rooms, computers, printing and copying services, the OCIO Buckeye Bar, and Berry Café! There is also a wellness room, lactation room, three gender inclusive restrooms, and lockers available for use in Thompson Library. 

Spotlight: 18th Avenue Library

 One unique feature of 18th Avenue Library is its flexible and accommodating hours which allow you to study around your schedule at your convenience. The 18th Avenue Library is open 24 hours a day during the week and closes at midnight on Saturdays and Sundays. Other features of the 18th Avenue Library include the Research Commons, Terra Byte Café, wellness room, computers, printing and copying services, group study rooms, and a designated quiet space on the 4th floor. 

Ohio Union

The Ohio Union is another great study spot on campus. The Union offers a variety of spaces and resources including fireplace lounges, three floors, and a basement all with seating available. There are also multiple dining options to meet your needs. You can find the Union Market, Sloopy’s Diner, Espress-OH Café, and Woody’s Tavern all located in the Ohio Union. 

Check out the Ohio Union building map to view all the available rooms and spaces.

Outdoor Spaces

When the weather is nice and you want to study outside, there are a variety of scenic spots to explore. 

Spotlight: The Oval and South Oval 

You can always find a spot on the Oval or the South Oval to sit and study or simply enjoy the atmosphere. 

 

 

 

Spotlight: Mirror Lake 

Enjoy the view of Mirror Lake while you study by finding a spot on a bench or some greenspace nearby. In the Winter, be sure to check out Light Up the Lake! 

Spotlight: Browning Amphitheater 

The Browning Amphitheater is a performance space that features rows of seats where you can sit and read, study, or work. The area surrounding Browning Amphitheater also offers great views to take in as you work. 

 

 

Spotlight: Numbers Garden (aka The Garden of Constants) 

The Numbers Garden is located on the Dreese Laboratories lawn with plenty of options for seating nearby. Grab a spot on the concrete ledges lining the lawn, surrounding benches, or nearby tables outside of Oxley’s Café. 

 

 

Academic Buildings

Many of the academic buildings on campus have spaces such as lounges, lobbies, or rooms available for reservation where you can study. The Office of Distance Education and eLearning has compiled a list of Informal Study Spaces in several buildings across campus. Visit the Informal Study Spaces webpage for photos and descriptions of what each space has to offer.

Dining Locations

If you are looking for a more casual or social environment, there are a variety of dining halls, cafés, and marketplaces on campus where you can grab a snack, meal, coffee, or tea and spend some time working between commitments. Dining Services has 30 locations across campus that offer dining options ranging from fast casual and grab-and-go style to table service and all-you-care-to-eat. 

-Lucy Hennon, Graduate Student Assistant